CrossFit Ballwin – CrossFit
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.