CrossFit Ballwin – CrossFit

Brett Wang


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

15 T2B

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