CrossFit Ballwin – CrossFit

View Public Whiteboard

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