CrossFit Ballwin – CrossFit

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Casey Cromwell

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 (Time)

“Fralizane”

In Teams of Two for Time:

“Fran”

21-15-9

Thrusters 95/65

Pull-Up

Calorie Bike*

“Elizabeth”

21-15-9

Squat Clean

Ring Dips

Calorie Bike*

“Diane”

21-15-9

Deadlifts 225/155

Handstand Push-Up

*Calorie Bikes:

Male-Male Team 60 Cal

Female-Male Team 50 Cal

Female-Female Team 40 Cal

**Teams can break reps as needed