CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
800 meter run
Barbell Warmup:
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 front squats
Snatch grip:
3 high hang pulls
3 hang pulls
3 full pulls
3 muscle snatch
3 power snatch
Clean grip:
3 high hang pulls
3 hang pulls
3 full pulls
3 muscle cleans
3 power cleans
3 full cleans
Rig Warmup:
30 sec dead hang
10 scap pulldowns
5 small kips
5 big kips
5 pull-ups
RANDY BADGER (AMRAP – Rounds and Reps)
Teams of Two:
35 Minute AMRAP
Buy In:
“Randy”
150 Power Snatches (75/55lbs)
“Badger” AMRAP
30 Squat Cleans (95/65lbs)
30 Pullups
800 Meter Run
Indivigual:
Buy In:
“Randy”
75 Power Snatches (75/55lbs)
“Badger”
3 Rounds For Time:
30 Squat Cleans (95/65lbs)
30 Pullups
800 Meter Run