CrossFit Ballwin – CrossFit
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.