CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds:

Easy Single Unders

Toe Touch to Reach Overhead

Front Plank

Faster Single Unders

Down Dog

Ride Side Plank

Higher Single Unders

Up Dog

Left Side Plank

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Strength & Skill

AbMat Sit-Ups:

1. Back Position

Double Unders:

1. Slack

2. Move Prep

Deadlifts:

1. Hear the Click

2. Move Prep

Metcon

-Should be able to get the deadlifts straight in all 8 rounds

-Start around 65% and build with each jump

Skippy (8 Rounds for weight)

On the 3:00 x 8 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts
-Score is loading on the deadlift (put times for each round in the comments)