CrossFit Ballwin – CrossFit
Warm-up
12 minutes
Move through in any order 3 times per movement, increase difficulty/weight/reps
Scap pull-ups/strict pull-ups/kipping pull-ups
Air Squats/Med ball squats/wallball shots
Wall Push-ups-Box Push-ups/Push-ups/Handstand Push-ups
Box Step-ups/Box Jumps
Sit-ups/Candlesticks/Knee-raises
Thanksgiving Sampler Platter (Time)
2 Person Team
10 rounds of:
5 pull-ups
10 push-ups
15 squats
Then, 6 rounds of:
8 handstand push-ups
15 kettlebell swings
Then, 4 rounds of:
15 box jumps
15 knees-to-elbows
Then, 2 rounds of:
20 wall-balls
30 sit-ups
Then, 1 round of:
100 burpees
Individual
5 rounds of:
5 pull-ups
10 push-ups
15 squats
Then, 4 rounds of:
8 handstand push-ups
15 kettlebell swings
Then, 3 rounds of:
15 box jumps
15 knees-to-elbows
Then, 2 rounds of:
20 wall-balls
30 sit-ups
Then, 1 round of:
50 burpees