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.
Metcon (AMRAP – Rounds and Reps)
Partner 30 AMRAP:
10 DB Thrusters
10 DB Box Step-Overs (24/20)
250 Meter Row
*Athletes alternate full rounds.
Sc 25’s/10’s, Unweighted