CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
20 slow single unders
20 fast single unders
20 high bound single unders
2 min Double Under Practice
10 KB DL
10 Hip Swings
10 Russian KB Swings
10 KB Swings
10 MB DL
10 MD Clean High Pull
10 Front Squats
10 MB Cleans
20 BW Lunges
10 Jump Lunges
10 Pushups
5 HR Pushups
CHIP ‘N’ DALE (Time)
For Time:
Teams of Two
800 Meter Run
100 Double Unders
80 Kettlebell Swings 53/35lbs
60 Medicine Ball Cleans 30/20lbs
40 Hand Release Pushups
20 Synchro Jump Lunges
40 Hand Release Pushups
60 Medicine Ball Cleans 30/20lbs
80 Kettlebell Swings 53/35lbs
100 Double Unders
* partners run together, split up reps as needed after run.
SCALING OPTIONS:
Double Unders- DU attempts, 2-1 Single Unders.
Weighted Movements- 15-20 reps Unbroken when completely fresh.
HR Pushups- Pushups, Knee Pushups, Box Pushups.
Jumps Lunges- Body Weight Lunges