CrossFit Ballwin – CrossFit
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.