CrossFit Ballwin – CrossFit

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Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

DOWNWARD SPIRAL 🌪 (AMRAP – Reps)

Teams of 2

For total reps:

15 min amrap:

30/20 cal bike

20 DB box step overs 24/ 20 in (50/35 1 dumbbell)

30 pushups

3 min rest

12 min amrap:

20 Dumbbell snatch 50/35lbs

50 DU’s

3 min rest

9 min amrap:

Thrusters 75/55lbs

*break up reps as needed

*2:1 single unders or 45 seconds of attempts