CrossFit Ballwin – CrossFit
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