CrossFit Ballwin – CrossFit
Warm-up
EZ row 1:00
Concentrate on driving through the full foot, open hips, finish with arms. Reverse
Scapular push-ups
Med row 1:00
Slow push-ups
Med+ row :30
HRPU
Fast Row :15
:30 Burpees
:30 Sit ups
Russian Push-ups
Handstand hold: Wall, pike on box
Burpees over the rower
Pike Ab Slides
Metcon
Metcon (3 Rounds for distance)
2 Person Partner WOD
AMRAP 12 MIN
Partner 1:
250M Row (Damper on 1)
8 Burpees Over Rower
Partner 2:
Hand-Release Push-Ups
1 Min Rest
AMRAP 12 MIN
1000M Row (Damper on 10)
8 Pike Ab Slides
1 Min Rest
AMMAP 12 MIN
Partner 1:
0:30 Sprint Row (Damper setting of your choice)
Partner 2:
Handstand Hold or Russian Push-Ups (floor or box)
Score: total meters rowed in each AMRAP