CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

Line Drills:

Samson Stretch

Spider-Man Stretch

Inch Worms

Over Unders (down and back)

Air Squats

Karaoke (down and back)

Burpee Broad Jump

1 Minute Easy Pace Row

45 Seconds Moderate Pace

30 Seconds Fast Pace

Rig Warmup:

10 scap pulldowns

5 slow and controlled kips

5 small kips

5 big kips

5 pull-ups

Wallball Warmup:

5 WB Front Squat

5 WB Push Press

5 WB Thrusters

5 WB


Teams of Two

20 Minute AMRAP “Cindy”

5 Pull-ups

10 Pushups

15 Air Squats

*partners alternate each movement.

-5 Minute Rest-

“Heavy” 19.1

20 Minute AMRAP

19 Wallballs (20/14lbs)

19/15 Calorie Row

*partners alternate rounds.

*partner not working will hold a pair of Dumbells (50/35lbs) in farmers carry postion.