Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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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.

Metcon

Spin Cycle 🌪 (AMRAP – Rounds and Reps)

25 min AMRAP, in teams of two:

20 Clusters 45/35lbs

10 Synchronized Burpees

30/21 Cal Bike

20 Clusters 75/55lbs

10 Synchronized Burpees

30/21 Cal Bike

20 Clusters 95/65lbs

10 Synchronized Burpees

30/21 Cal Bike

20 Clusters 115/85lbs

10 Synchronized Burpees

30/21 Cal Bike

20 Clusters 135/95lbs

10 Synchronized Burpees

30/21 Cal Bike

20 Clusters 155/105lbs

10 Synchronized Burpees

30/21 Cal Bike

20 Clusters 175/115lbs

10 Synchronized Burpees

30/21 Cal Bike

20 Clusters 195/125lbs

10 Synchronized Burpees

30/21 Cal Bike

*M/F group 35 cal bike

*Split reps as needed