CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

800 Meter Run

Line Drills-

Samson Stretch

Inch Worms

Duck Walk

Bear Crawl

Crab Walk

Over Unders


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.