CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

1 minute easy pace row

(Partner B air squats)

45 seconds medium pace row

(Partner B WB Front Squats)

30 seconds fast paced row

(Partner B WB Thrusters)

20 lateral hops

20 front/back hops

3 shuttle runs

10 slow burpees

5 burpee over rower

POWER CHIPPER (Time)

Teams of Two

For Time:

200/150 Calorie Row

150 Wallballs 20/14lbs

100 Lateral Burpee Over Rower

50 Shuttle Runs (50 ft increments)

*partners break up reps as needed