CrossFit Ballwin – CrossFit

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Coach Christen

Warm-up

:30 Seconds

Easy Row

Easy Single Unders

Active Spidermans

:20 Seconds

Medium Row

Higher Single Unders

Push-up to Down Dog

:15 Seconds

Fast Row

Double Under Practice

Air Squats

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose: 1 Minute

Strength & Skill

Double Unders:

1. Hand Set-up

2. Move Prep

Dumbbell Snatches:

1. Grip

2. Move Prep

Row:

1. Midline

Toes to Bar:

1. Body Shapes

2. Move Prep

Metcon

The weight on the dumbbell snatches should be a load that athletes could cycle for 25-30 unbroken repetitions when fresh.

Metcon (Time)

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)