CrossFit Ballwin – CrossFit
Oh, Bob.
Crossover Symmetry Warm-Up (No Measure)
Movement – Band – Reps
Row – H – 10
Reverse Fly – L – 10
Pulldown – H – 10
90/90 – L – 10
Scaption – L – 10
Incline Plus – H – 10
Victory – L – 10
**Refer to CS chart for band positions & band tension.
Crossfit Medley (Time)
Partner WOD for Time:
Buy in:1 mile synchro run
Fran (21-15-9):
Thrusters 75/55lbs
Pullups
Dianne (21-15-9):
Deadlift 185/135
HSPU
Karen:
150 WBS 14/10lbs
Buy out: 1 mile synchro run
*split reps as needed
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes