CrossFit Ballwin – CrossFit

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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