CrossFit Ballwin – CrossFit
Duck tape, $8.43…..Saran Wrap, $5.13….. Medball Bear Crawls with Saran Wrap G-String, PRICELESS!
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
PRIM: Toes-To-Bar (Pick the Level you’re at:)
L1: Handing knee tucks (scalability)
L2: Work on kipping & strining together
L3: 4 Sets of Max Unbroken Reps
SKILL: Skin The Cat (Practice/Technique )
This skilled movement is performed on ring. Builds core strength, flexibility, & shoulder stability.
Progression 1: http://gymnasticswod.com/content/skin-cat-progression-pt1
Progression 2: http://gymnasticswod.com/content/skin-cat-progression-pt2
Metcon (10 Rounds for reps)
10 Rounds of:
90 sec AMRAP
Rd Buy In: 50m Sprint
6 Ring Dips
–30 Sec Rest–
Sc Wt. Heavy but able to rep at 3’s with good form
**Each 90 sec round starts with a 50m Sprint, then AMRAP of deadlifts & ring dips until end of RD. Rest 30 sec, then complete again.
**Count reps completed per round.