CrossFit Ballwin – CrossFit
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