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.
Strength & Skill
**Alternate movements, resting no more than 60 sec between rds.
Good Mornings (6 Sets of 8-10 Reps )
Stay lighter on weight to focus on increasing the range of motion. Think time under tension for hamstrings
Bent Over Row (6 Sets of 6-8 Reps)
-Be strict and stable on BORs.
-Weight shouldn’t be so heavy that you have to throw it to reach your chest.
-Movement is for max scapula retraction.
Metcon (7 Rounds for time)
7 Rds (ea. rd. timed)
9 Wall Balls (20/14)
-Rest 30 Sec-