CrossFit Ballwin – CrossFit

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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.

Burgener Warm-Up (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


“Rumchata” (AMRAP – Rounds and Reps)

Teams of two, AMRAP 25:

Buy-In: 800/700 Heavy Rope Singles

10 Push Ups

8 Power Snatch 75/55

6 Bar Facing Burpees

4 Box Jumps (24/20)

РComplete relay style (you go, then I go…repeat)

– Breakup “Buy-In” as needed