Announcements

Labor Day Hours 8am & 9:30am

CrossFit Ballwin – CrossFit

View Public Whiteboard

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!!