CrossFit Ballwin – CrossFit
Karen Shanker
Warm-up
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
Metcon
Metcon (Time)
With Partner for Time:
60 Lateral Pumpkin Jumps
90 Pumpkin Push Presses
120 Pumpkin Goblet Squats
90 Pumpkin Squat cleans
60 Pumpkin Box Jumps
Pumpkin Sizes:
Rx+ 30/20
Rx 20/14
Sc 14/10
Box Height:
20 inches
**Break up the work as needed between partners. Working partners must have the “pumpkin”. After lateral jumps, there is a 5 burpee penalty for both partners each time the “pumpkin” touches the ground before the workout ends.