CrossFit Ballwin – CrossFit

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Warm-up

AMRAP 1:

Easy Row

AMRAP 1:

Active Spidermans + Hamstring Stretch

AMRAP 1:

Single Unders

4 Straight Arm Burpee Penalty For Every Trip

AMRAP 1:

Right Leg Single Unders

2 Frog Hop Penalty For Every Trip

AMRAP 1:

Left Leg Single Unders

1 Burpee Penalty For Every Trip

Dumbbell Warmup

Each Side, Completed With 1 Light Dumbbell:

5 Deadlifts

5 Russian Dumbbell Swings

5 Front Squats

5 Strict Press & Reach

Strength & Skill

Row:

1. Go Slower

2. Move Prep

Double Unders:

1. Go Slower

2. Move Prep

Lateral Dumbbell Burpee:

1. The Jump

2. Move Prep

Dumbbell Snatches:

1. The Jump

2. Move Prep

Metcon

Cool Whip (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees