CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

Row-

1 minute easy pace row

(Partner B up & down dog)

45 seconds medium pace row

(Partner B air squats)

30 seconds fast paced row

(Partner B Spider-Man stretch)

Front Squat-

5 good mornings

5 back squats

5 elbow rotations

5 Romanian deadlifts

5 pause front squats

Mobility-

Front Rack Stretch 1 min

Pigeon Pose 1 min each leg

CF GAMES EVENT 4 (Time)

Teams of Two

For Time:

2000 Meter Row

* partner 1 must row 1000 meters before partner 2 can start rowing. Until 2000 meter row is completed.

CF GAMES EVENT 2 (Weight)

Teams of Two

20 Minute Cap:

Max Front Squat

* Score is the combined weight of both lifters in 20 minute Cap.