CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
800 Meter Run
Line Drills-
Samson Stretch
Inch Worms
Duck Walk
Bear Crawl
Crab Walk
Over Unders
Kareoke
Barbell Warmup:
10 good mornings
10 pause back squats
10 elbow rotations
10 strict press and reach
10 deadlift
10 front squat
Heavy Manion (AMRAP – Rounds and Reps)
Teams of Two
35 Minute AMRAP
400 Meter Medball Run (30/20lbs)
29 Backsquats Each (135/95lbs)
*split reps as needed on squats but both partners must do 29 reps each.
*every 100 meters will count as 1 rep.