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.
Strength & Skill
Assault Bike Max Cal (3 Rd Total) (Calories)
Assault Bike Max Cal (3 Rd Total)
– 60 sec to produce max calories
– Rest as needed between rounds
– Add all three rds together
30 ft Bear Crawl
*Rx+ Chest to Bar