CrossFit Ballwin – CrossFit

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Kaylee Bonnett

Warm-up

AMRAP 8:

Partner 1: Easy Rowing For Meters

Partner 2: 200 Meter Easy Run

*Switch stations when running parter returns

Mobility

Banded Hamstring Stretch: 30 Seconds Each Side

Banded Cross Body Stretch: 30 Seconds Each Side

Strength & Skill

Rowing:

1. Banded Rowing Drill

2. Move Prep

Running:

1. Banded Running Drill

2. Move Prep

Metcon

Boat Race (Time)

3 Rounds:

500 Meter Row

400 Meter Run

-Rest 3:00 between rounds

*Although simple on paper, the magic of these intervals lies in the intensity of each round. Score is total time including the rest.

*For athletes who are unable to run, substitutions are listed below:

– Cal Bike: 28/20