CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
Line Drills-
Duck Walk
Inch-Worms
Side Shuffle
Karaoke
Over Unders
Bear Crawl
Crab Walk
Power Snatch-
5 good mornings
5 back squats
5 romanian dl
5 strict press
5 high hang pulls
5 hang pulls
5 full muscle snatch
5 power snatch
Air Squats-
5 monkey squats
5 slow squats
5 air squats
Pushups-
10 shoulder taps
10 up and down dogs
10 pushups
EL CHAPO (AMRAP – Reps)
45 Minute Clock
Teams of Two
5 Rounds For Total Reps
8 Minute AMRAP:
6 Power Snatch (115/85lbs)
14 Pushups
20 Air Squats
– 1 minute rest between rounds-