CrossFit Ballwin – CrossFit
Shannon Thomas – 1st Bar Muscle-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.
Strength & Skill
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 7 minutes of:
10 Sumo Deadlift High Pull
10 Push Press
Sc Hard but safely doable