CrossFit Ballwin – CrossFit
Rowing is FUNdamental. 🙂
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.
5 Rounds for Time, Teams of Two:
30 DB Deadlifts 50/35lbs
20 DB Hang Power Cleans 50/35lbs
20 DB Push Press 50/35lbs
Active: DB Movements
Hold: Top Deadlift Position (155/105)
*Partner A is active, partner B is hold position. Break up reps as needed, alternating A/B hold positions.