CrossFit Ballwin – CrossFit
Derrick Lehman
Warm-up
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
Metcon (AMRAP – Rounds)
AMRAP 26
In 3 teams of:
Partner 1
Completes as many Ball Slams (30/20) as possible in the amount of time it takes for Partner 2 (P2) to complete:
7 Pull-Ups
Shuttle Sprints
5 Clean & Jerks (135/95)
Partner 3 is resting
*When P2 completes movements, athletes rotate in order.
*Shuttle sprint = 9′, 15′, 21′