CrossFit Ballwin – CrossFit

View Public Whiteboard

Mia Mudd


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 (AMRAP – Rounds and Reps)

8 min LADDER:


Bar Over Burpee


Rx+ 225/155

Rx 185/125

Sc 135/95