CrossFit Ballwin – CrossFit
Warm-up
Warmup
200 Meter Easy Row with Partner Sampson Stretch
400 Meter Medium Row with Partner Spiderman
200 Meter Easy Row with Partner Inchworm
2 Rounds x 30 Seconds Each:
Glute Bridges
Cossack Squats
Mountain Climbers
Hollow Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Pec Stretch: 1 Minute Each Side
Calf Stretch on Post: 30 Seconds Each Side
Metcon
In this team of 2 workout, one athlete is completing as many rounds and reps of the inside work while the other athlete completes a 500m Row
Wrong Turn (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 25:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups
*Continuous 500m Row (High Damper Set)
*When teammates switch, one athlete will pick up where the other left off