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.
Metcon (AMRAP – Rounds and Reps)
Split class into Three Teams, complete 25 AMRAP:
15/12 Cal Bike
20 Wall Balls (20/14)
1 Sled Run (90/50)
10 Keg Clean & Press
20 Power Snatch (75/55)
*Teams count full rounds and reps completed
*For a round to be completed a full team must make it through