CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Warm up:

1 minute easy pace bike

(Partner B inch worms)

45 seconds moderate pace bike

(Partner B dead hang from rig)

30 seconds fast pace bike

(Partner B Scap Pulldowns)

Pullups:

5 small kip swings

5 big kip swings

5 pullups (variation)

KB PP:

10 KB DL

10 KB Pwr Cleans

5 KB Strict Press

5 KB Push Press

V-Up:

30 sec hollow body

30 sec supermans

5 V-Ups

GRIP OFF (AMRAP – Rounds and Reps)

30 Minute AMRAP

10/8 Calorie Bike

15 Pullups

20 Double Kettlebell Push Press (44/26lbs)

*every 3 minutes both partners must do 10 V-Ups.

Indivigual Option:

5 Rounds For Time:

8/6 Calorie Bike

10 Pullups

15 Double Kettlebell Push Press (44/26lbs)

Buy Out: 50 V-Ups