CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Active Spidermans

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Push Press

Inchworm to Push-up

Medicine Ball Slams

PARTNER GAME / MOBILITY

Fish Game: 2 Minutes Each Partner

The Fish Game is a game on the Concept 2 Erg that lasts 4 minutes total. The goal of the Fish Game is to eat the small fish and striped fish while avoiding getting eaten by the large predators. Increasing intensity will move you up the screen while decreasing intensity will move you down. While one partner is rowing for two minutes, the other can complete 1 minute of Pigeon Pose + Lat Reach on each side

Partner Medicine Ball Twists: 1 Minute Each Side

Mobility

Strength & Skill

Wallballs:

1. Distance Away From Wall

2. Move Prep

Kettlebell Swings:

1. Distance Away From Body

2. Move Prep

Row:

1. Distance

Deadlifts:

1. Arms

2. Move Prep

Metcon

This should be a moderately heavy weight, but one that athletes can move through at least 5 quick reps at a time during the workout

BFF (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30/24 Calorie Row

20 Deadlifts (225/155)

After Party

Metcon (No Measure)

CAPACITY BUILDER

On the Minute x 10:

8 Barbell-Facing Burpees