CrossFit Ballwin – CrossFit

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Bring Sally UP!

Warm-up

1 Minute

Easy Row

Active Samson

:45 Seconds

Medium Row

Push-up to Down Dog

:30 Seconds

Faster Row

Air Squats

Mobility

Couch Stretch – 1 Minute Each Side

Ankle Stretch – :30 Seconds Each Side

Pigeon Pose – :30 Seconds Each Side

Chest Stretch – :30 Seconds Each Side

Strength & Skill

Row:

1. Don’t Waste the Chain

Jumping Lunges:

1. Drive

2. Move Prep

AbMat Sit-Up

1. Range of Motion

2. Arms

Hand Release Push-Ups:

1. Straight Body

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 24:

21/17 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand Release Push-ups