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