CrossFit Ballwin – CrossFit

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Chad Miller


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

Strength & Skill

15 Minutes to Work on Gymnastic Skills


Metcon (Time)

For Time:

Alternating Movements

Ascending Reps 1-10

DB Thrusters

Descending Reps 10-1

DB Box Overs


Choose light to moderate weight, based on the ability to move quickly with good form