CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

Shuttle Sprints Warmup:

Samsom Stretch

Spiderman Stretch

Duck Walk

Bunny Hops

High Knees

Butt Kickers

Karaoke

5 Shuttle Sprints

Kettlebell Swing Warmup:

10 KB Deadlift

10 Quarter KB Swings

10 Russian KB Swings

10 Kettlebell Swings

Double Under Warmup:

20 slow singles

20 fast singles

20 high bound singles

20 double taps

2 minute DU practice

GRIP N RIP (AMRAP – Reps)

Teams of Two

12 minute AMRAP

10 Shuttle Sprints

20 Kettlebell Swings 53/35lbs

40 Double Unders

-1 minute rest-

10 minute AMRAP

8 Shuttle Sprints

15 Kettlebell Swings 62/44lbs

30 Double Unders

-1 minute rest-

8 minute AMRAP

6 Shuttle Sprints

10 Kettlebell Swings 70/53lbs

20 Double Unders

* down & back equals 1 rep for shuttle sprints (50 ft).

SCALING OPTIONS:

Double Unders: 2/1

single unders.