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

LACTATE THRESHOLD (AMRAP – Reps)

Teams of 2

For total reps

9 minute amrap

Calorie Bike

-1 min rest-

9 minute amrap

Heavy Rope Singles

-1 min rest-

9 minute amrap

KB Farmer Carries 53’s/35’s

-1 min rest-

9 minute amrap

Wallballs 20/14

*Farmer Carries: every 25 ft will count as 1 rep.

RX+:

Hvy rope SU: DU’s

Farmers Carries: 70’s/53’s

Wallballs: 30/20