CrossFit Ballwin – CrossFit

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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