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