Don’t forget to get your team signed up for our Barbells for Boobs Team WOD on October 28th!
CrossFit Ballwin – CrossFit
Warm Up # 3 (MLB) (No Measure)
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Bear Complex WOD (5 Rounds for weight)
Complete 5 rounds:
Complete the following cycle 7 times each round:
+Rest as needed between rounds
*Do not drop the weight. Stay connected through the round.
**If weight is dropped, count number of drops and perform 8 times the amount of burpees as a penalty.
***Work up the heaviest weight possible.
Shoulder mobility work & additional Mini Banded Shuttle
Mini Banded Shuttle (2 Sets of 20 steps (ea. 4 directions))
Directions: Forward, backward, left, right