Announcements

Double Under/ Jump Rope Clinic – January 28th 1-3pm – $15
Register: https://cfballwin.myshopify.com/products/double-under-jump-rope-clinic
Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games

CrossFit Ballwin – CrossFit


Operation Everest – Starts February 1st.

Warm-up

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

14 EMOM

EVEN minutes: Max Unbroken Pull-Ups

ODD minutes: 8 Reps, building in weight

EVEN: Pull-ups (Max unbroken reps every EVEN minute)

ODD: Deadlift (8 Reps every ODD minute, building in weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

Bar Weight:

Rx+ 105/75

Rx 75/55

Sc 65/45