CrossFit Ballwin – CrossFit
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
Metcon (3 Rounds for reps)
In teams of two:
0:00 – 12:00 – 2.1k Row, Max Clean and Jerks (115/80)
12:00 – 15:00 – Rest
15:00 – 24:00 –1.4k Row, Max Power Snatch (95/65)
24:00 – 27:00 – Rest
27:00 – 33:00 – 700m Row, Max Thrusters (75/55)
*Post max reps between partners with time remaining