CrossFit Ballwin – CrossFit
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.
2) Thoracic Mobility
3) Front Rack Mobility
Metcon (3 Rounds for reps)
50 x Thrusters (95/65)
50 x Burpees
Max Calorie Row
150 x Ball Slams
Max Bench Press (135/95)
150 x Double Unders
Max Clean & Jerk (155/105)
Boat Pose (2 Minute Hold)
Hold for as long as possible without compensating form or collapsing.