CrossFit Ballwin – CrossFit
Mia Mudd
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
Use this time to work on different row techniques based on calories instead of distance.
Calorie Row Test (5 Rounds for calories)
5 Rounds:
1 Minute Max Cal Row
Rest 2 Minutes
**Track Each Round
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min LADDER:
Deadlift
Bar Over Burpee
Weights:
Rx+ 225/155
Rx 185/125
Sc 135/95