CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Single Unders

Glute Bridges

Front Plank

High Single Unders

Single Leg Glute Bridges (30 Seconds Each Side)

Side Planks (30 Seconds Each Side)

2 Rounds

1 Minute Wall Sit

30 Seconds Slow Air Squats

Mobility

Couch Stretch: 1 Minute Each Side

Strength & Skill

Double Unders:

1. Push the Floor

2. Move Prep

AbMat Sit-Ups:

1. Feel the Floor

2. Move Prep

Squats:

1. Spread the Floor

2. Move Prep

Weightlifting

Take 3-4 warm-up sets to building to the first “working” set of the day

Back Squat (3 Sets of 6)

Metcon

Underbelly (Time)

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats

After Party

Calves Foam Roll: 1 Minute Each Side

Quad Foam Roll: 1 Minute Each Side

Glute Foam Roll: 1 Minute Each Side