CrossFit Ballwin – CrossFit
Warm-up
40 SECONDS
Double Under Practice
Down Dog
Easy Bike
Double Under Practice
Up Dog
Moderate Bike
Double Under Practice
Active Dive-bombers
Faster Bike
*Partners Rotating Through 3 Stations
Mobility
Couch Stretch: 1 Minute Each Side
Calf Stretch on Post: 30 Seconds Each Side
Strength & Skill
Double Unders:
1. All in the Wrists
2. Move Prep
Sleds:
1. Light Feet
2. Move Prep
Bike:
1. Core
Metcon
My Fitness Pals (Calories)
Teams of 3
5 Rounds:
Minute 1: 50 Double Unders
Minute 2: 1 Sled Sprint (50/30)
Minute 3: Max Calorie Bike
Minute 4: Rest
*Score is Total Bike Calories
After Party
On the 3:00 x 5 Rounds:
15/12 Cal Row
7 Deficit Kipping HSPU
30′ Front Rack Barbell Lunge