Announcements
Labor Day Hours 8am & 9:30am
CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
Bike Burpee Warmup:
1 minute easy pace bike
(partner B bottom half burpees)
-partner switch-
45 seconds moderate pace bike
(partner B knee tucks)
-partners switch
30 seconds fast paced bike
(partner B burpee broad jumps)
-partners switch-
Barbell Warmup:
Slow and controlled
10 strict press
10 push press
10 hang clean pulls
10 hang clean high pulls
10 hang muscle clean
10 hang power clean
*build to workout weight after completing bb warmup.
POWER HOUR (Time)
Teams of Two
10 Rounds for Time:
15/10 Calorie Bike
50 ft Burpee Broad Jump
15 Hang Power Clean and Push Press 95/65lbs
SCALING OPTIONS:
HPC & PP- pick a weight that when completely fresh 15 reps unbroken.
RX+:
20/15 Calorie bike
115/85lb Barbell
*partners split reps up as needed.