CrossFit Ballwin – CrossFit

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Derrick Lehman


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.

Strength & Skill

PRIM1: Kipping (Work refining the movement)

*If athlete has solid kipping foundation, progress to Butterfly movement

PRIM2: Muscle-ups (Pract/Tech)


Metcon (5 Rounds for reps)

5 Rounds


10 Bar Over Burpees

20 Squat Jumps

AMRAP: Power Cleans

(Minus PC rep, if loss control of bar**)

Rest 1 minute

Bar Wts:

Rx+ 165/115

Rx 135/95

Sc 105/75

**May break contact with bar, once it’s to the floor