CrossFit Ballwin – CrossFit

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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.

Metcon (Time)

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.