CrossFit Ballwin – CrossFit

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Kyle Schreiber

Warm-up

1000m Slow Row

3 Rds (5-10-15 Reps)

Air Squats

Push-Ups

Sit-Up

Parallette Shoot Through

Strength & Skill

Movement Specific:

1a) Parallette Holds (active shoulders)

1b) Ring Holds (support)

1c) Ring Dip (depth w/ hips)

2a) Rowing Mechanics

2b) Cal vs. Distance Differences

*Ensure form on the rowing is proper, this will allow for better efficiency per pull.

Metcon

The intended stimulus is a consistent round between 1:30 to 2:00 minutes. Scale accordingly for the athlete to keep moving.

Metcon (AMRAP – Rounds and Reps)

18 AMRAP:

16/13 Row Cal

12 Ring Dips

8 Box Jumps (24/20)