CrossFit Ballwin – CrossFit

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Gary “Garebear” Hilligoss


Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.


Metcon (AMRAP – Reps)

Teams of 3


50′ DB Walking Lunges

Overhead Kettlebell Swing


**Count accumulative reps for OHKBS


P1 KB Swings (counting) until

P2 Finishes DB Walking Lunges

P3 Is resting


P3 KB Swings (counting) until

P1 Finishes DB Walking Lunges

P2 Is resting


P2 KB Swings (counting) until

P3 Finishes DB Walking Lunges

P1 Is resting

Continue rotation for 22 minutes, counting the total KB Swings and using the DB Walking Lunges as time variance.

KB Weights:

RX 70/53

Sc 53/35

DB Weights (each hand):

Rx 50/35

Sc 30/15