CrossFit Ballwin – CrossFit
Teresa Koebbe
Warm-up
30 Seconds
Easy Single Unders
Mountain Climbers
Air Squats
Higher Single Unders
Push-up to Down Dog
Air Squats with Hands Overhead
Faster Single Unders
Push-up Shoulder Taps
Pausing Air Squats with Hands Overhead
Barbell Warm-up:
10 Calf Raises
5 Strict Press
10 Calf Raises
5 Push Press
10 Calf Raises
5 Push Jerks
Mobility
**Partner 1: **Right Lat Foam Roll
**Partner 2: **Banded Face Pulls
**Partner 1: **Left Lat Foam Roll
**Partner 2: **Banded Press & Reach
45 Seconds Each Exercise Before Switching.
Strength & Skill
Double Unders:
1. Wall Drills
2. Move Prep
Air Squats:
1. Wall Squat
2. Move Prep
Push Jerks:
1. Wall Slide
2. Move Prep
Metcon
Weight you could cycle for at least 21 reps when fresh
Rear End (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Cal Bike
15 Push Jerks (135/95)