CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup
10 up and down dog
5 pushups
5 bottom half burpees
5 burpees
20 box steppes
10 box side steppes
5 box jumps
5 box overs
5 burpee box jump overs
10 Lunges
10 Jump Lunges
Barbell Warmup:
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 front squat
5 romanian deadlift
5 snatch grip strict press
5 muscle snatch
Mobility:
1 minute front rack stretch on wall
1 minute pigeon pose each leg
1 minute t-spine twist
“I PEE’D MY PANTS” (AMRAP – Rounds and Reps)
30 Minute AMRAP
25 Double Unders
12 Jump Lunges
8 Hang Muscle Snatch (75/55lbs)
6 Burpee Box Jump Overs (24/20in)
*partners alternate rounds
Scaling Options-
DUs- 2 to 1 single unders
Jump Lunges- regular lunges
BBJO- burpee box step overs, 2 to 1 box jumps