CrossFit Ballwin – CrossFit

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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


Metcon (Time)


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


Flutter Kicks (150 Reps)