CrossFit Ballwin – CrossFit

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Warm-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.

Metcon

AUTUMN 🍂 (Time)

Partner Workout

Buy in: 70 burpees

5 rounds for time:

200 meter sandbag carry 150/100lbs

50/35 calorie bike

200 meter sandbag carry

20 pullups

*M/F group 42 cal bike

*split as needed