CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
1 minute easy pace row
20 box stepups
10 box jumps
45 seconds moderate pace row
10 inch worms
5 pushups
5 burpees
30 seconds fast paced row
Barbell Warmup:
5 good mornings
5 elbow rotations
5 backsquats
5 fronts squats
5 strict press
TEAMWORK (AMRAP – Reps)
Split Class into 2 Different Teams
One Partner Works at Each Station (switch every min)
Burpees
Row
Box Jumps (24/20in)
Deadlift (135/95lbs)
Rest
Score is Max Reps Completed as a Class