CrossFit Ballwin – CrossFit

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2 minutes on ERG of choice

5 KB (light)


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


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_______