CrossFit Ballwin – CrossFit

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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:

30 Double-Unders

15 Power Snatches, 75# / 55#

Cash Out

Choose two mobility drills with a partner and work them together. Shoulders and Squats, would be a suggestion.