CrossFit Ballwin – CrossFit


Justin Stein

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.

Metcon

Metcon (Time)

For Time, in Teams of 2:

2000m Row

100 Box Jump Overs (24/20)

75 Deadlifts (185/125)

125 Wallballs (20/14)

100 Burpees

125 Wallballs (20/14)

75 Deadlifts (185/125)

100 Box Jump Overs (24/20)

2000m Row