CrossFit Ballwin – CrossFit
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
HANG ON FOR THE 19 (AMRAP – Reps)
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.