CrossFit Ballwin – CrossFit
Warm-up
2 minutes on ERG of choice
5 KB (light)
Deadlifts
Hip Openers
Russian Swings
American Swings
:30 second pause Air Squat
5 Pausing Air Squats
5 Jumping Air Squats
5 Empty Barbell
Front Squats
Strict Press
Push Press
Thrusters
Add Weight and go through these again
5 Wall Ball
Squat Cleans
Front Squats
Push Press
Wall Ball Shots
Koushik’s Birthday Special (Time)
2 Person Team
28 Rounds for Time
4 Thrusters (115/85#)
6 Kettlebell Swings (70/53#)
8 Wallball shots (30/20#)
10 Jumping Air Squats
Partner 1 completes a full round
Partner 2 completes_______