CrossFit Ballwin – CrossFit
Gary “Garebear” Hilligoss
Warm-up
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
Metcon (AMRAP – Reps)
Teams of 3
AMRAP 22
50′ DB Walking Lunges
Overhead Kettlebell Swing
Rest
**Count accumulative reps for OHKBS
Example:
P1 KB Swings (counting) until
P2 Finishes DB Walking Lunges
P3 Is resting
Then,
P3 KB Swings (counting) until
P1 Finishes DB Walking Lunges
P2 Is resting
Then,
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