CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Warmup:

400 meter run

60 sec slow paced bike

20 box step ups

200 meter run

45 sec moderate pace bike

20 lateral box step ups

100 meter run

30 sec fast paced bike

10 box jumps

DB warmup nothing above 30 lbs:

10 reps each movement

Deadlifts

Hang power clean

Full clean

Shoulder to overhead

Front squats

CONTROLLED CHAOS (AMRAP – Rounds and Reps)

Teams of 2

20 minute AMRAP

4 Burpee box jump over 24/20in

8 DB Shoulder to Overhead 50/35lbs

16/12 Calorie Bike

*partners alternate rounds

-1 minute rest-

15 minute AMRAP

8 Box jump over 24/20 in

16 DB Power Cleans 50/35lbs

100 meter run

*partners break up reps however decided

-1 minute rest-

10 minute AMRAP

16 Box jumps 24/20 in

32 DB Deadlifts 50/35lbs

8/5 Calorie Bike

*partners break up reps however decided