CrossFit Ballwin – CrossFit

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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