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

STARS AND STRIPES (AMRAP – Rounds and Reps)

40 minute AMRAP

Teams of 2

Buy in:

1 mile run Team Run

Directly into…

50 Calorie row

13 Clusters 135/95lbs

50 Lateral burpee over bar

13 Chest To Bar Pullups

Scaling Options:

Clusters: weight should be something you should be able to do in fast singles.

LBOB: regular burpees, stepback, top half.

C2B Pullups: regular Pullups, ring rows.