“Ball Hogs”

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Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Slow Row

Air Squats

Medium Row

Active Samson

Fast Row

Active Spiderman

2: Warm-up (No Measure)

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

3: Warm-up (No Measure)

Movement Prep with a med ball

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

4: Warm-up (No Measure)

Movement Prep

With Lighter Weight

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Swings

Grab Workout weight and repeat

5: Warm-up (No Measure)

Movement Prep

:30 Seconds Each

Just Legs

Legs & Torso

Torso & Arms

Full Body

6: “Ball Hogs” (AMRAP – Rounds and Reps)

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three rounds of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute 10 meter shuttle runs.

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