CrossFit Ballwin – CrossFit
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)