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.
Metcon
Metcon (Time)
In Teams of Two, complete for Time:
Buy In: 2000m Row
21 Deadlifts
21 Ab Mat Situps
15 Deadlifts
15 Ab Mat Situps
9 Deadlifts
9 Ab Mat Situps
15 Deadlifts
15 Ab Mat Situps
21 Deadlifts
21 Ab Mat Situps
Buy Out: 600 Heavy Rope Singles
Weights:
Rx+ 185/125
Rx 135/95
Sc 105/75
**Partners split buy-in/buy-out as needed.
** P1 completes 21 deadlifts, P2 completes 21 deadlifts, then P1 completes 21 sit-ups, P2 completes 21 sit-ups……so on.