CrossFit Ballwin – CrossFit

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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.

Water Pails (Time)

Teams of Two, for Time:

3 Rounds:

200m KB Farmers Carry 53/35

20 Synchronized Goblet Squats

20 Pull-Ups

800m Team Run

2 Rounds:

100m KB Farmers Carry 53/35

15 Synchronized Goblet Squats

15 Pull-Ups

600m Team Run

1 Round:

200m KB Farmers Carry 53/35

20 Synchronized Goblet Squats

20 Pull-Ups

400m Team Run

*split reps and carries as needed, run together