CrossFit Ballwin – CrossFit

View Public Whiteboard


Ben Atkinson slingin’ some weight.

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 (3 Rounds for reps)

Teams of 2:

AMRAP 8: Front Squat

40 Reps (95/65)

30 Reps (135/95)

Max Reps (185/125)

-3 Minute Rest-

AMRAP 8: Bench Press

40 Reps (95/65)

30 Reps (135/95)

Max Reps (185/125)

-3 Minute Rest-

AMRAP 8: Strict Pull-Up

Max Reps