CrossFit Ballwin – CrossFit

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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-