CrossFit Ballwin – CrossFit
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
Happy Team (AMRAP – Rounds and Reps)
Teams of 2 (only partner if social distance can be maintained)
AMRAP 15 –
Buy in: 70/50 calorie bike
20 Box Jump Overs 24/20 in
40 Wallballs 20/14lbs
-5 min rest-
AMRAP 15 –
Buy in: 70/50 calorie bike
20 Pull-ups
40 Thrusters 65/45lbs
*Break up reps as needed
SCALING OPTIONS:
Pullups- ring rows, banded PU.
Wallballs, Thrusters- weights should be light enough to do 20+ reps unbroken when completely fresh.
Box jump overs- shorter box, stepups 2 -1
Happy Solo (AMRAP – Rounds and Reps)
Teams of One
AMRAP 15 –
Buy in: 35/25 Calorie Bike
10 Box Jump Overs 24/20 in
20 Wallballs 20/14lbs
-5 min rest-
AMRAP 15 –
Buy in: 35/25 Calorie Bike
10 Pull-ups
20 Thrusters 65/45lbs
SCALING OPTIONS:
Pullups- ring rows, banded PU.
Wallballs, Thrusters- weights should be light enough to do 20+ reps unbroken when completely fresh.
Box jump overs- shorter box, stepups 2 -1