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: Pigeon, Hamstring Tack/Floss, Floor Sweep
Strength & Skill
**In-between sets, work on Double Unders.
Back Squat (6-6-4-4-2-2)
CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
15 Power Snatches, 75# / 55#
Choose two mobility drills with a partner and work them together. Shoulders and Squats, would be a suggestion.