CrossFit Ballwin – CrossFit

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Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup


52 Card Pick-Up (Time)

52 Card Pick-Up

Number represents repetitions (Face cards = 10)

Suit represents the movement.

Hearts = AbMat Sit-Ups

Diamonds = Goblet Squats (53/35)

Spades = Kettlebell Swings (53/35)

Clubs = Burpees

Jokers = 400m Run

*Cards are flipped over one at a time.

*Entire class completes the repetitions before flipping the next card.

*Score is the time it takes your class to make it through the deck.