CrossFit Ballwin – CrossFit

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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

“High Five” (AMRAP – Rounds and Reps)

Teams of Two, 28 AMRAP Ascending Ladder:

5 Wall Balls (30/20)

5 Cal Bike

5 Single Arm DB Devils Press (50/35)

10 Wall Balls (30/20)

10 Cal Bike

10 Single Arm DB Devils Press (50/35)

15 Wall Balls (30/20)

15 Cal Bike

15 Single Arm DB Devils Press (50/35)

20 Wall Balls (30/20)

20 Cal Bike

20 Single Arm DB Devils Press (50/35)

……so on, increasing by 5 each time.