CrossFit Ballwin – CrossFit

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Josie Portell

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)

Partner 30 AMRAP:

10 DB Thrusters

10 DB Box Step-Overs (24/20)

250 Meter Row

*Athletes alternate full rounds.

DB Weights:

Rx+ 50’s/35’s

Rx 35’s/20’s

Sc 25’s/10’s, Unweighted