CrossFit Ballwin – CrossFit
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