CrossFit Ballwin – CrossFit
Brandon Gillett
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 20:
3 Cal Row
3 Hand-Release Pushups
3 Dumbbell Snatches (50/35)
6 Cal Row
6 Hand-Release Pushups
6 Dumbbell Snatches (50/35)
9 Cal Row
9 Hand-Release Pushups
9 Dumbbell Snatches (50/35)
-Partner 1 completes the round of three reps of each movement, then Partner 2 does the same.
-The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement per round.