CrossFit Ballwin – CrossFit
Warm-up
Alternating On the Minute
Minute 1: Row
Minute 2: Active Spidermans
Minute 3: Row
Minute 4: Mountain Climbers
Minute 5: Row
Minute 6: Frog Hops
Minute 7: Row
Minute 8: Slow Step-up Burpees
*Work For 40 Seconds, Transition For 20
Strength & Skill
Row:
1. Fast Start
2. Straps
3. Move Prep
Burpees:
1. Jump or Step
2. Move Prep
Metcon
Fortitude (AMRAP – Reps)
On the Minute x 30:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees
*Choose numbers that you can complete in 45-50 seconds on each round
*Your score today will be the lowest rounds of row calories + your lowest round of burpees
For Example:
*If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30
*If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27
After Party
Body Armor Part 1
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
*Rest 1:30 Between Sets
Body Armor Part 2
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
*Rest 1:30 Between Sets