CrossFit Ballwin – CrossFit
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Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
A&B DELUXE (AMRAP – Reps)
2 person Teams
Part A
18 min AMRAP
Ascending Ladder
10-15-20-25-…..
Ring Dips
100 meter sprint btwn sets
-4 minute rest-
Part B
18 min AMRAP
Ascending Ladder
5-10-15-20-…..
Devil Presses 40/25lbs
15 calorie row btwn sets
* Ring Dips & Devil presses are the only reps that count
RX+- Strict ring dips, 50/35lbs Devil Presses
Scaling options:
Ring Dips- bench dips, jump up dips
Devil Presses- pick a weight you can do 10 reps unbroken when fresh.