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.
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)
10 Bar Over Burpees
20 Squat Jumps
AMRAP: Power Cleans
(Minus PC rep, if loss control of bar**)
Rest 1 minute
**May break contact with bar, once it’s to the floor