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
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