CrossFit Ballwin – CrossFit
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)