CrossFit Ballwin – CrossFit

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Shannon Moncheski


General Movements:

:30 second easy row

:30 second quad stretch

:30 second soldier kicks

:20 second medium row

:20 second active samson

:20 second active spidermans

:15 second fast row

:15 second air squats

:15 second walkouts


Metcon (Time)

Teams of 3:

10k Row

*Switching every 250m

*Partner coming off rower holds “odd object” for the time it takes for active parter to row 250m

Weight Prescriptions:

Rx+ 150/100#

Rx 100/60#

Sc 75/30#

—Objects: Sandbags, Kegs, Plates, Slam Balls—