CrossFit Ballwin – CrossFit
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
Spidey 🕷🕸 Team (Time)
For Time:
Teams of 2
50 Burpee Pull-Ups
400m Medball Run** (30/20)
150ft DB Spider-Man crawl 30/20lbs
40 Burpee Pull-Ups
400m Medball Run** (30/20)
100ft DB Spider-Man crawl 50/30lbs
30 Burpee Pull-Ups
400m Medball Run** (30/20)
50ft DB Spider-Man crawl 70/40lbs
15 Synchro Burpees
*split reps as needed, except synchro
**One Medball Per Team
Rx+ = burpee chest to bar
Spidey 🕷🕸 Solo (Time)
For Time:
25 Burpee Pull-Ups
200m Medball Run** (30/20)
75ft DB Spider-Man crawl 30/20lbs
20 Burpee Pull-Ups
200m Medball Run** (30/20)
50ft DB Spider-Man crawl 50/30lbs
15 Burpee Pull-Ups
200m Medball Run** (30/20)
25ft DB Spider-Man crawl 70/40lbs
*split reps as needed, except synchro
**One Medball Per Team
Rx+ = burpee chest to bar