CrossFit Ballwin – CrossFit
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
Mobility
1 Minute- Child Pose on Slamball
1 Minute- Dead Hang from Bar
1 Minute- T- Spine Twists
Coaching Points
All Movements-
1. Shoulder Position
Metcon
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