CrossFit Ballwin – CrossFit
Don’t forget tonight @ 6:30pm!
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.
Meatball Madness (Time)
Team of 2
Buy in: 150/125 Cal Bike (partner holds medball & does 5 squat jumps before switching)
60 Medball Clusters 30/20lbs
60 Lateral Burpees Over Medball
600 Heavy Rope Singles
50 Medball Cluster
50 Lateral Burpees Over Medball
500 Heavy Rope Singles
40 Medball Cluster
40 Lateral Burpees Over Medball
400 Heavy Rope Singles
30 Medball Cluster
30 Lateral Burpees Over Medball
300 Heavy Rope Singles
20 Medball Cluster
20 Lateral Burpees Over Medball
200 Heavy Rope Singles
*While one partner is biking the other will do 5 Medball squat jumps before switching out bike
*alternate between reps as needed