CrossFit Ballwin – CrossFit

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Sweaty Jeremy

Warm-up

30 Seconds

Rotating with a partner through couplets

Slow Row

Slow Shuttle Run

Medium Row

Medium Shuttle Run

Faster Row

Faster Shuttle Run

:30 Seconds

Individually

Active Spidermans

Air Squats

Walkouts

Active Samson

Push-up to Down Dog

Strength & Skill

Run:

1. Bike Pedal, Not Elliptical

Row:

1. Handles Clear then Knees

Pull-Ups:

1. Straight Body

Air Squats:

1. Maintain Tension

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

500 Meter Row

400 Meter Run

3 Rounds of “Cindy”

**1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats