CrossFit Ballwin – CrossFit
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.
BERT N ERNIE (Time)
Team of 2
For Time:
100 Wallballs 20/14lbs
80 Box jumps 24/20in
60 Pullups
40 Ground to Overhead 95/65lbs
20 Kettlebell Swings 70/53lbs
40 Ground to Overhead 95/65lbs
60 Pullups
80 Box jump 24/20 in
100 Wallballs 20/14lbs
Scaling options:
Pullups- banded PU, ring row
RX+:
WBS:30/20lbs
Pullup-1:2 Bar MU
G2O- 165/115lbs
KBS-88/62lbs