CrossFit Ballwin – CrossFit
Warm Up
Warm Up #6 (Run) (No Measure)
200 Meter Run
2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
200 Meter Run
Metcon
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
RX+
60/45lb DBs
SCALING OPTIONS:
Dumbbell movements: a weight manageable for 5 reps UB on man makers.
Jump Lunges: regular lunges.
HAPPY LABOR DAY!!