CrossFit Ballwin – CrossFit

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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

SPIDEY 🕷🕸 (Time)

For Time:

Teams of 2

50 Burpee Pull-Ups

400m Medball Run** (30/20)

150ft DB Spider-Man crawl 30/20lbs

40 Burpee Pull-Ups

400m Medball Run** (30/20)

100ft DB Spider-Man crawl 50/30lbs

30 Burpee Pull-Ups

400m Medball Run** (30/20)

50ft DB Spider-Man crawl 70/40lbs

15 Synchro Burpees

*split reps as needed, except synchro

**One Medball Per Team

Rx+ = burpee chest to bar