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 (4 Rounds for reps)
Four 6 Minutes AMRAPS w/ Partner:
Active Partner will be completing 1 round of movement
Passive Partner will be holding or maintaining a “Rest” position. At anytime they come out of the “Rest” position, the Active Partner must stop until Passive “Rest” is regained.
AMRAP 6:
5 Deadlifts (225/155)
8 Bar Over Burpees
–Passive Position: Hang Hold
** Rest 3 Minutes**
AMRAP 6:
5 Squat Snatch (95/65)
25 Double Unders
–Passive Position: Plank Hold
** Rest 3 Minutes**
AMRAP 6:
5 Clean & Jerk (135/95)
8 Pull Ups
–Passive Position: Squat Hold
** Rest 3 Minutes**
AMRAP 6:
Combined Max Calorie Row
–Passive Position: NONE