CrossFit Ballwin – CrossFit

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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