CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specifc Warmup:
Line Drills-
Samson Strech
Bear Crawl
Crab Walk
Lateral Shuffle Pushups
Burpee Broad Jump (small jumps)
Kareoke
Over Unders
Air Squats
Skip for height
For Distance
Air Squat Jump
DB Warmup:
(Light pair of DBs)
10 DB DL
10 DB hang high pulls
10 DB power cleans
10 DB Russian Swings
10 DB Full swings
5 DB D-Press
PB & J (AMRAP – Rounds and Reps)
Teams of Two
15 Minute AMRAP
5 Devil Press (50/35lbs)
20 Squat Jumps
10 Burpee to Target
*partners alternate full rounds
-2 minute rest-
18 Minute AMRAP
8 Double Dumbell Power Clean (50/35lbs)
20 Pushups on Dumbells
100 Foot Bear Crawl
*partners alternate full rounds
RX+- (65/50lbs) on Dumbells