CrossFit Ballwin – CrossFit
Warm-up
3:00 Row, Damper of 1
*Build Cadence from 18 spm to 28spm by increasing by 2 spm every 30 seconds
into..
3 Sets
6/6 Archer Ring Rows
8/8 Suitcase Kettlebell Deadlift
10/10 Single Leg Glute Bridge March
12/12 second Star Plank
Weightlifting
Weighted Pull-ups (10:00 EMOM
1 Weighted Strict Pull-Up
)
Metcon
“Lovelace” (Time)
Rx:
For Time:
1500/1250m Row
Into:
10 Rounds,
100ft Farmers Carry (70/53lb x 2)
10 Pull-Ups
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Level 2:
For Time:
1500/1250m Row
Into:
10 Rounds,
100ft Farmers Carry (53/35lb x 2)
10 Jumping Pull-Ups
*Jumping Pull-Up is just out of reach of hands then jump into the pull-up
——————————————
Level 1:
For Time:
1000/850m Row
Into:
10 Rounds,
100ft Farmers Carry (53/35lb x 2)
10 Jumping Pull-Ups
*Jumping Pull-Up is set to forehead, so that knees will need to bend to go to full extension of the arms then jumping chin above the bar
Mobility
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
After Party
3-4 Sets, For Quality
6-8 Cuban Rotations 40×1 Tempo
10 Chest Supported Trap 3 Raises
15 Chest Supported Reverse Dumbbell Flys