CrossFit Ballwin – CrossFit

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Warm-up

Crossover Symmetry Warm-Up (No Measure)

Movement – Band – Reps

Row – H – 10

Reverse Fly – L – 10

Pulldown – H – 10

90/90 – L – 10

Scaption – L – 10

Incline Plus – H – 10

Victory – L – 10

**Refer to CS chart for band positions & band tension.

Metcon

Scap Jack’d (Time)

In teams of two for time:

Buy-In: 800/600 Heavy Rope

Directly into, 14 rds

25 ft DB Bear Crawl Push

25 ft DB Bear Crawl Pull

5 Lateral Burpee Over DB

8 Pull-Ups

*Partners alternate rounds relay style

DB Weights:

Rx: 40/25 lbs

Rx+55/35