CrossFit Ballwin – CrossFit
BURDENS
Warm-up
30 Jumping Jacks
30 single unders
Partner 400M wall ball toss run
Double-under Warm-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats
Kettlebell/grip warmup
5 deadlifts
50′ walk: think about a deep, full grip on KB
Barbell
Increasing weight
DL/Clean/PP/move to back
Metcon
Teams of 2
Part 1: 25 minute cap
50 Synchro Burpees
Partner 1: 200M Farmer’s Carry (2 X 53/35# KB) or Backrack Barbell (135/95#)
Partner 2: 200 Double-Unders
Switch
Partner 1: 100M Farmer’s Carry (2 X 53/35# KB) or Backrack Barbell (135/95#)
Partner 2: 100 Double-Unders
Switch
Partner 1: 50M Farmer’s Carry (2 X 53/35# KB) or Backrack Barbell (135/95#)
Partner 2: 50 Double-Unders
Switch
50 Synchro Burpees
7 min cool-down/warm-up
Part 2: 10 min EMOM
Goat Work
Pick a movement you want to work on and a number of reps to complete every minute for 10 minutes
Example: 7 pull-ups every minute, or 15 wall ball shots, or 20 sec handstand
Modifications
Lighter Weight
Single-unders/weighted rope
Lower reps for Burpees