CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

1 minute easy pace row

45 seconds moderate pace row

30 seconds fast paced row

2 rounds:

30 second each movement

Spiderman stretch

Front plank

Shoulder taps

Pushups

Burpees

Line Hops

Bottom Squat Hold

Air Squats

Lunges

Jump Lunges

W/ Light Kettlebell:

2 rounds:

30 seconds each movement

Deadlifts

Quarter Swings

Russian Swings

Full Swings

DONT DROP IT (Time)

Teams of Two

For Time:

150 Air Squats

3 rounds:

30/20 Calorie Row

40 Russian Kettlebell Swings (70/53lbs)

*partner A holds KB while partner B rows- if you set down KB before partner is done rowing on their set, penalty five burpees*

100 Jumping lunges

2 rounds:

40/30 Calorie Row

20 Kettlebell Swings (70/53lbs)

*partner A holds KB while partner B rows- if you set down KB before partner is done rowing on their set, penalty five burpees*

75 Medball Squat Cleans (30/20lbs)

1 round:

70/50 Calorie Row

50 Lateral Burpee Over Rower

*partner A holds KB while B rows. To swap partners in this row 5 synchro burpees*

*partners split reps as needed

SCALING OPTIONS:

KBS:

Pick a weight that you could do 10 reps completely fresh.

Jump Lunges:

Regular Lunges

Burpee Over Rower:

Regular Burpees