CrossFit Ballwin – CrossFit

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Scott Dougherty

Warm-up (No Measure)

With Partners-

1 min Rotation:

Easy paced bike

Walkouts

Monkey Squats

45 sec Rotation:

Medium Paced Bike

Air Squats

Down Dog

30 sec Rotation:

Fast Paced Bike

Samson Stretch

Warrior Squats

Mobility

Front Rack Stretch (1 min)

Chest Strech (30 sec each side)

Banded Lat Stretch ( 1 min each side)

Strength & Skill

BIKE:

1.) Keep body in line

POWER CLEANS:

1.) Drive through floor

2.) Elbows through

TTB:

1.) Feet together

2.) Keep the feet close

Death Race (AMRAP – Rounds and Reps)

Teams of 3

40 AMRAP

80/60 Cal Bike (70 cal M/F/F or M/M/F)

60 Power Cleans 115/85lbs

40 TTB

*Partners break up reps as needed