CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
4 minute run (laps in gym)
Wallballs-
1 min WB Front Squat Hold
5 WB Front Squats
5 WB Push Press
5 WB Thrusters
5 WBs
Kettlebell Swings-
(w/ lighter DB)
10 KB Deadlifts
5 single arm Russian KB Swings
10 Russian KB Swings
10 KB Swings
Burpees-
10 Up & Down Dog
20 Shoulder Taps
10 Pushups
5 Slow Burpees
5 Fast Burpees
SNOW DAY (AMRAP – Reps)
30 Minute AMRAP
Ascending Ladder
3 Burpees
3 Kettlebell Swings (53/35lbs)
3 Wallballs (20/14lbs)
6 Burpees
6 Kettlebell Swings (53/35lbs)
6 Wallballs (20/14lbs)
9
9
9
……………….
*partners split reps as needed.
Beef’d Up (RX+)-
30/20lb WB
73/53lb KB