CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

Line Drills:

Toe Touches

Spiderman Walk

Samson Stretch

High Knees

Butt Kickers

Soldier Kicks

High Knee Kareoke

Broad Jump

200 Meter Run

OHS Warmup:

1 min Pigeon Pose

10 Pause Back Squats

10 Snatch Grip Strict Press

10 Snatch Grip Press Out of Bottom

10 Slow Decent OHS

Burpee Warmup:

20 lateral hops

20 front and back hops

5 slow burpees

5 bar facing burpees

NASTY NANCY 2 (Time)

Teams of Two

6 Rounds For Time:

500 Meter Run

30 Overhead Squats 95/65lbs

30 Bar Facing Burpees

*partners run together, split reps on movements as needed.

SCALING OPTIONS:

OHS- Front Squats

RX+

185/125lbs Barbell