CrossFit Ballwin – CrossFit
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
MAXIMUS MERIDIUS (Time)
Teams of 2
For Time:
5 Pullups
10 Overhead Squats 75/55lbs
15/10 Calorie bike
10 Pullups
20 OH Squats 75/55
30/20 Cal Bike
15 Pullups
30 OH Squats 75/55
45/30 Cal Bike
20 Pullups
40 OH Squats 75/55
60/40 Cal bike
25 Pullups
50 OH Squats 75/55
75/50 Cal Bike
M/F group on Calorie bike:
12-25-37-50-63
*split reps up as needed
Scaling options:
PU- banded PU, ring rows
Overhead Squats- Front Squats
RX+-
One more full round
30 Pullups
60 OH Squats
90/60 Cal Bike (75 M/F)
95/65lbs on barbell