CrossFit Ballwin – CrossFit
Warm-up
Warmup Run
400 Meter Easy Run
30 Seconds
Easy Bike
Easy Row
Active Spidermans
Moderate Bike
Moderate Row
Mountain Climbers
Faster Bike
Faster Row
Burpees
Strength & Skill
Run & Burpee Finish Position:
1. Posture
Row & Bike:
1. Posture
Metcon
Sea Horse (Time)
3 Rounds:
40/30 Cal Bike
800 Meter Row
400 Meter Run
20 Burpees
After Party
Strict Gymnastics
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Dip Top Support Hold*