CrossFit Ballwin – CrossFit
Scott Dougherty
Warm-up (No Measure)
With Partners-
1 min Rotation:
Easy paced bike
Walkouts
Monkey Squats
45 sec Rotation:
Medium Paced Bike
Air Squats
Down Dog
30 sec Rotation:
Fast Paced Bike
Samson Stretch
Warrior Squats
Mobility
Front Rack Stretch (1 min)
Chest Strech (30 sec each side)
Banded Lat Stretch ( 1 min each side)
Strength & Skill
BIKE:
1.) Keep body in line
POWER CLEANS:
1.) Drive through floor
2.) Elbows through
TTB:
1.) Feet together
2.) Keep the feet close
Death Race (AMRAP – Rounds and Reps)
Teams of 3
40 AMRAP
80/60 Cal Bike (70 cal M/F/F or M/M/F)
60 Power Cleans 115/85lbs
40 TTB
*Partners break up reps as needed