CrossFit Ballwin – CrossFit

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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