CrossFit Ballwin – CrossFit

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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

For Time:

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