CrossFit Ballwin – CrossFit
Warm-up
45 Seconds
Easy Row
Active Spidermans to Push-up
30 Seconds
Moderate Row
Mountain Climbers
20 Seconds
Faster Row
Steady Burpees
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Strength & Skill
Burpees Over Rower:
1. Kick Back
Row:
1. Turn Up the Volume
Hang Power Clean:
1. Turn Up the Volume
2. Move Prep
Metcon
Water Break (3 Rounds for reps)
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row