CrossFit Ballwin – CrossFit

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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