CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specifc Warmup:

Line Drills-

Samson Strech

Bear Crawl

Crab Walk

Lateral Shuffle Pushups

Burpee Broad Jump (small jumps)


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