Announcements
Labor Day Hours 8am & 9:30am
CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
Run/Row Warmup:
200 meter run/row
200 meter row/run
100 meter run/row
100 meter row/run
DB warmup:
2 rounds
10 DB push-up
10 DB Row
10 DB Power Clean
10 DB push press
DB Farmer Carry Warmup:
100 meter farmer carry warmup weight
50 meter farmer carry workout weight
IT TAKES TWO (Time)
Teams of Two
For Time:
Buy In: 800 Meter Run/Row
3 rounds
30 Man Makers 50/35lb DBs
60 Synchro Jump Lunges
400 Meter Farmers Carry 50/35lb DBs
Buy Out: 800 meter Run/Row
Man Maker consists of:
Pushup on DBs
Left arm row
Right arm row
DB Power Clean
DB Push Press
*Partner A runs while Partner B rows for buy in/out. Whoever rows just rows till other partner is done with 800 meter run.
*Partners break up movements as needed except synchro jump lunges
SCALING OPTIONS:
Dumbbell movements: a weight manageable for 5 reps UB on man makers.
Jump Lunges: regular lunges.
TEAMS WILL BE DRAWN OUT OF A HAT. SO ADAPT AND OVERCOME. THERE WILL BE A PRIZE FOR WINNING TEAM!
HAPPY LABOR DAY!!