CrossFit Ballwin – CrossFit

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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.
Stretches: Sink Mobile, Rib Mobile, Single Leg Flexion

Strength & Skill

Pull-ups (5 Sets of Max Reps)

**Work on technique, if not able to do pull-up. Stay with jumping to top and lowering to full extension.

**Try staying away from bands, but if a must use a light resistance band.

Weighted Pull-ups (5 Sets of 3-5 Reps)

**Increasing Weight


Metcon (3 Rounds for reps)


Burpee + Back Squat (185 / 125#) Ladder

– Rest 3 minutes

Burpee + Shoulder Press (115 / 75#) Ladder

– Rest 3 minutes

Burpee + Deadlift (245 / 155#) Ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.


Flutter Kicks (150 Reps)