CrossFit Ballwin – CrossFit

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Coach Cromwell, enjoying some steps.

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

Abacus (Weight)

Teams: 3 Athletes

Time: 30 Minutes

Objective: Total Weight Moved

Weights:

Rx+- 75/45# DB or KB

Rx- 50/35# DB or KB

Bonus Weight: 150/100# Sandbags

Distance: 50 Feet

Penalty if Dropped:

1. Team completes 5 Burpees

2. Restart at the last 25 foot marker passed