CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
3 minute row-
1 minute slow
1 minute moderate
1 minute fast
Thrusters-
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 romanian deadlifts
5 push press
5 front squats
5 thruster
Slamballs-
5 Deadlift
5 High pulls
5 ground to overhead
5 slam balls
Bar Facing Burpees-
20 Lateral hops
30 second plank hold
20 shoulder taps
5 pushups
3 burpees
3 bar facing burpees
HEART STRINGS (AMRAP – Reps)
40 Minute AMRAP
Ascending Ladder
3-6-9-12…….
Thrusters 95/65lbs
Bar Facing Burpees
Rowing (Calories)
Slamballs 30/20lbs
*partners alternate reps as needed
Scaling Options:
Thruster:
A weight that you could do 20+ reps unbroken when fresh
BFB:
Regular burpees
Slamballs:
A weight that you could do 20+ reps unbroken when fresh
RX+-
Barbell- 135/95lbs