CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

400 meter run

SB Squats-

15 slow and controlled air squats

15 monkey squats

20 shoulder taps

8 walkouts + pushup

8 Spiderman stretch

10 hip circles each direction

5 SB deadlifts

5 SB Bearhug Squats

WB- 2 to 1 reps

SB Carry-

Sandbag Carry 50 ft

WB- double distance

GRUNT WORK (Time)

Teams of Two

For Time:

600 ft. Sandbag Carry

20 Sandbag Bearhug Squats

400 Meter Run

400 ft. Sandbag Carry

20 Sandbag Bearhug Squats

400 Meter Run

200 ft. Sandbag Carry

20 Sandbag Bearhug Squats

400 Meter Run

100 ft. Sandbag Carry

20 Sandbag Bearhug Squats

400 Meter Run

RX- 150/100lbs

SCALING OPTIONS:

SB Carry & Squats-

20/14lb Medball , 3 to 1 reps Medball Squats Jumps, Double Distance on Carries.