CrossFit Ballwin – CrossFit

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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