CrossFit Ballwin – CrossFit

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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