CrossFit Ballwin – CrossFit

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Gary love sleds.

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 w/ Partner:

4 Burpee To target

6 Medball Over Shoulder (ea. side)

8 Push Press (95/65)

*Alternate partner each full round

*Inactive partner must maintain a hold in the following positions:

-Plank

-Squat

-Hang from pull-up bar