CrossFit Ballwin – CrossFit
Chad Miller
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
High-Hang Snatch (4 sets of 3 Reps)
Metcon
Metcon (5 Rounds for time)
On a rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Use time maintained at each pace for each round. Scale split times as needed based on your best 500m row.
Suggested based of 500m times:
1:30-1:50 Use above times
1:50-2:00 Add 5 sec each time
2:00-2:10 Add 10 sec to each time
2:10-2:20 Add 15 sec
to each time
Continue as needed for scaling