CrossFit Ballwin – CrossFit
Warm-up
:90 bike
5 Barbell Good Mornings
5 Barbell Back Squats
:60 bike
5 Barbell Strict Press
5 Barbell Front Squats
:30 bike
5 Barbell RDL
5 Barbell Thrusters
5 slow burpees
5 burpees
5 bar-facing burpees
(work on not snaking off ground)
5 straight leg sit-ups
5 butterfly sit-ups
Work up to thruster weight
One round of 4 reps of each movement
But, Why? (Time)
2 Person Team or Solo
For Time
Alternate full rounds, and go hard on your round
21-18-15-12-9-6-3 reps
Bike Calories
Sit-ups
Thrusters 95/65#
Bar-facing Burpees
Modifications
14-12-10-8-6-4-2
75/45#
Push Press
Burpees