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Components
DONT DROP IT
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
06FEB2020 - CrossFit Ballwin
Class
(All)
8:00 AM CrossFit
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
06FEB2020
Movement Specific Warmup:
1 minute easy pace row
45 seconds moderate pace row
30 seconds fast paced row
2 rounds:
30 second each movement
Spiderman stretch
Front plank
Shoulder taps
Pushups
Burpees
Line Hops
Bottom Squat Hold
Air Squats
Lunges
Jump Lunges
W/ Light Kettlebell:
2 rounds:
30 seconds each movement
Deadlifts
Quarter Swings
Russian Swings
Full Swings
DONT DROP IT (Time)
Teams of Two
For Time:
150 Air Squats
3 rounds:
30/20 Calorie Row
40 Russian Kettlebell Swings (70/53lbs)
*partner A holds KB while partner B rows, RKBS*
100 Jumping lunges
2 rounds:
40/30 Calorie Row
20 Kettlebell Swings (70/53lbs)
*partner A holds KB while partner B rows, KBS*
75 Medball Squat Cleans (30/20lbs)
1 round:
70/50 Calorie Row
50 Lateral Burpee Over Rower
*partners split reps as needed
SCALING OPTIONS:
KBS:
Pick a weight that you could do 10 reps completely fresh.
Jump Lunges:
Regular Lunges
Burpee Over Rower:
Regular Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 06, 2021
Clients:
Men / Women
All Clients
Leaderboard
Men's DONT DROP IT
No male leaders to show...
Women's DONT DROP IT
No female leaders to show...
Male Clients
1
Jeremy
Chacon
8:00 AM CrossFit
32:53
2
Bob
Naes
8:00 AM CrossFit
34:03
63#,53#
Female Clients
1
Lisa
Goforth-Naes
8:00 AM CrossFit
32:53
with Jeremy & Tim 35# kb, 14# wb
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