CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Barbell Warmup (5 reps each movement)

5 good mornings

5 backsquats

5 elbow rotations

5 strict press

5 front squats

5 deadlifts

Thrusters:

1.) Weight Distribution in foot

2.) Warmup progression

Pull-ups:

1.) Bend don’t break

2.) Warm up progression

FRAN-TASTIC (Time)

In Teams of 2,

For Time:

63-45-27 Reps

Thrusters 95/65lbs

Pull-ups

*Every 2 min, partners complete 5 synchro burpees