CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

200 meter row

(Partner B up & down dog)

200 meter row

(Partner B lunges)

200 meter row

(Partner B dead hang)

Toe to Bar-

10 scap pulldowns

5 small kips

5 big kips

5 knee to hip height

5 knee to chest

5 Toe to Bar

KB front rack lunge-

5 kb deadlifts

5 kb front squats

50 ft kb front rack lunge

Mobility-

1 minute pigeon pose each leg

1 minute front rack stretch

1 minute calf stretch each leg

TOE TO BAR/LUNGE (Time)

Teams of 2

For Time:

Buy in:

120/90 Calorie Row

60-40-20

Toe To Bar

KB Front Rack Lunge (yards)

W- 26lb Kettlebells

M- 44lb Kettlebells

SCALING OPTIONS:

TTB- V-ups, toes to rig

KB Lunge- regular lunges

*partners split reps as needed

—Games Event 13-