CrossFit Ballwin – CrossFit

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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