CrossFit Ballwin – CrossFit
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
Stretches: Classic Posterior Chain Floss, Squat Dislocates, Oly Wall Sit
Metcon
Metcon (3 Rounds for reps)
Halloween Partner Hopper
Teams of two
3 sets of 7 Minutes Rounds:
Active Reps As Possible.
Round 1
Active: Push Press (115 / 75#)
Passive: Low Bear Crawl
3 Minutes Rest
Round 2
Active: Hang Squat Snatch (75 / 55#)
Passive: 300 Meter Row
3 Minutes Rest
Round 3
Active: Deadlift (185 / 135#)
Passive: DB Farmer Walks (60 / 40#)
** Length is the distance of the gym & back.
** Count “Active” reps for points
** Use “Passive” as time variable for “Active” reps