CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

1 minute easy pace row

(Partner B inch worms)

45 seconds moderate pace row

(Partner B monkey squats)

30 seconds fast paced row

(Partner B pushups)

10 slow burpees

10 Slamball deadlifts

10 ground to overhead

10 Slamballs


1 Minute- Child Pose on Slamball

1 Minute- Dead Hang from Bar

1 Minute- T- Spine Twists

Coaching Points

All Movements-

1. Shoulder Position


GRIP PUSH PULL (AMRAP – Rounds and Reps)

Teams of 2

20 minute AMRAP

20/14 Calorie Row

20 Burpee Pull-ups

20 Slamball 30/20lbs

*partners split reps as needed