CrossFit Ballwin – CrossFit
Jonelle “JoJo” Harris
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.
Metcon (AMRAP – Rounds and Reps)
Teams of 3
Buy In: 3k Row
AMRAP Remaining Time:
50 Hang Power Snatch (75/55)
50 Thrusters (75/55)
50 Sumo Deadlift High-Pulls (75/55)