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.
Stretches: Rib Mobilization, Classic Posterior Chain Floss, Sampson
Strength & Skill
1000m Row (Time)
Max Effort 1000m Row
Reps 21-18-15-12-9-6-3 for time:
– Ring Rows
– Reverse Alter. Lunges (115 / 85#)
– Hang Power Cleans (115 / 85#)
**Lunges: L= 1, R= 2