CrossFit Ballwin – CrossFit
Warm-up
2 X through
1:00 min row
10 push-ups
10 sit ups
:45 sec row
7 hip openers
7 RKBS
:30 row
Metcon (Distance)
2 Person WOD
‘Partner Portage’
AMRAP 21
P1: 600m Row
P2:
3 Russian Push-ups
6 Shoot-Throughs
9 Russian KB Swings
After each row, the boxes must be passed over the rower.
GOAT DAY
Pick two weaknesses that you want to work on.
On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2