CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Mobility:
1) Couch Stretch
2) Posterior Chain Floss
3) Band Pull
Strength & Skill
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Metcon
Metcon (Calories)
05Jan2016
4 Rounds:
**Rest as needed between rounds**
2 Minutes
Max Calories on Air Assault Bike