CrossFit Ballwin – CrossFit

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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