CrossFit Ballwin – CrossFit
20.3 got heavy, even for a Luffa.
Warm-up
30 SECONDS
Kettlebell Toe Touches
Active Spidermans
Low Alternating Box Step-ups
Kettlebell Deadlifts
Inchworm to Push-up
Low Lateral Box Step-ups (30 Seconds Each Side)
Kettlebell Ankle Stretch (30 Seconds Each Side)
Active Spidermans + Hamstring Stretch
High Alternating Box Step-ups (Facing Box)
Strength & Skill
Box Jumps:
1. The Jump
2. The Finish
3. Move Prep
Kettlebell Swings:
1. The Jump
2. Move Prep
Metcon
12 Volt (AMRAP – Reps)
AMRAP 12:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
After Party
5K Recovery Row
*Every 1K, complete 18 GHD Sit-Ups