CrossFit Ballwin – CrossFit

View Public Whiteboard


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)