**New schedule is effective Monday** Please, check our Facebook page or www.crossfitballwin.com for the updated schedule.
CrossFit Ballwin – CrossFit
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
Stretches: Sampson (30 sec ea.), T-Twist/Scorpion, Sink Mobilization
Strength & Skill
Alternate 1a & 1b
1a: Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
**Find your unbroken max rep for D.U.
**Those still in progression, today’s the day you get it. 🙂
1b: Weighted Pull-ups (5-5-5-5-5)
**Skill work and progression for strict Pull-Ups.
**Moderate progression on weight for 5 x 5.
Metcon (AMRAP – Reps)
Time to Tabata:
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Kettlebell Swings (54# / 36#), the second 8 are Double Unders, the third 8 intervals are sit-ups, and finally, the last 8 intervals are Burpees.
There is no rest between exercises.
Post total reps from all 32 intervals.