CrossFit Ballwin – CrossFit
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.
Mobility:
1) T-Twist/Scorpion
2) Thoracic Mobility
3) Front Rack Mobility
Metcon
Metcon (3 Rounds for reps)
08Jan2016
Partner WOD
0-10:
50 x Thrusters (95/65)
50 x Burpees
Max Calorie Row
10-13: Rest
13-20:
150 x Ball Slams
Max Bench Press (135/95)
20-23: Rest
23-27:
150 x Double Unders
Max Clean & Jerk (155/105)
Homework
Boat Pose (2 Minute Hold)
Hold for as long as possible without compensating form or collapsing.