Tuesday July 4th: ONLY 9AM WOD- All other classes will be canceled
CrossFit Ballwin – CrossFit
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.
Partner AMCAP 17:
12 DB Squat Cleans
Partner 2, completes as many calories on the rower as possible in the time it takes P1 to complete a full round.
Sc Wt: Moderate movable weight