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.
Overhead Stretch on Wall – 1 Minute
PVC Pass Throughs – :30 Seconds
PVC Overhead Squats – 10 Slow Repetitions
Strength & Skill
Chest to Bar:
1. Active Shoulders with Kip Glide
2. Pull Hold, Press Away
3. Lean Back Pull to Chest
Bar Facing Burpees:
1. Pop & Hop
2. Breathing at bottom
1. Position Feet Consistency
2. Active Shoulders/ Armpits forward
3. Breathing based on movement
9-15-21 for Time:
Chest to Bar Pull-Ups
Overhead Squats (95/65)