CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

400 meter run

Pullups-

30 second dead hang

5 scap pulldowns

5 small kips

5 big kips

5 pull-ups

Pushups-

10 up&down dog

20 shoulder taps

10 pushups

Air Squats-

10 slow decent air squats

pause squat 1 min

10 air squats

10 jumping air squats

MB Murph (Time)

For Time:

Buy In: 1 Mile Medball Run (20/14lbs)

50 pull-ups

100 pushups

200 air squats

Buy Out: 1 Mile Medball Run (20/14lbs)

RX+-20lb vest

Scaling Options:

Pullups- banded PU, 2 to 1 ring row.

Pushups- knee pushups, box pushups.