Announcements

Double Under/ Jump Rope Clinic – January 28th 1-3pm – $15
Register: https://cfballwin.myshopify.com/products/double-under-jump-rope-clinic
Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games

CrossFit Ballwin – CrossFit


Sam Hardy

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

Work on your calorie rowing technique. Coaches will go over skills & tips to ensure maximum output. Goal is to stay consistent and work towards 1 pull to 1 calorie ratio.

Calorie Row Test (5 Rounds for calories)

5 Rounds:

1 Minute Max Cal Row

Rest 2 Minutes

**Track Each Round

Metcon

Metcon (4 Rounds for reps)

4 Rds of 4 AMRAP

4 AMRAP:

5 Handstand Push-Ups

12 OHKBS

**2 Minute Rest**

4 AMRAP:

5 Box Jumps

12 Alt. DB Snatch

**2 Minute Rest**

4 AMRAP:

5 Handstand Push-Ups

12 OHKBS

**2 Minute Rest**

4 AMRAP:

5 Box Jumps

12 Alt. DB Snatch

KB Weights:

Rx+ 70/44

Rx 53/35

Sc 44/26

DB Weights:

Rx+ 70/45

Rx 50/35

Sc 30/20-15

Box Height:

Rx+ 30/24

Rx 24/20

Sc 20/Step