CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Knee to Chest
Push-up to Down Dog
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (95/65)
Station 3 – Max Calorie Bike
Station 4 – Rest
Each athlete will cycle through the 6 rounds, or 24 stations of the workout.
Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind.
Score is team total calories on the bike.
On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station.
One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats.
Weight on the barbell should be something that athletes will complete unbroken on every round.
It is ok if there are multiple barbells for teams with athletes using different weights.
If unable to bike, complete max calorie row.