CrossFit Ballwin – CrossFit

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Warm-up

:30 Seconds

Single Unders

Active Samson

Single Unders Higher Bound

Active Spidermans

Double Unders

Air Squats

Banded Walks

Mobility

Couch Stretch – :45 Each Leg

Pigeon Pose – :45 Each Leg

Dumbbell Ankle Stretch – :45 Each Leg

Strength & Skill

Dumbbell Walking Lunge:

1. Base

2. Knee Position

3. Arms Tight

Double Unders:

1. Pointer & Thumb

2. Pogo Stick

3. Move Prep

Weightlifting

DB Walking Lunge (Establish a Heavy 50 ft. Walk)

Metcon

Athletes should look to use a weight they could complete at least 50ft. without taking a break.

Metcon (Time)

For Time:

300 Double Unders

100′ Dumbbell Walking Lunge (50’s/35’s)

200 Double Unders

100′ Dumbbell Walking Lunge (50’s/35’s)

100 Double Unders
Movement Substitutions:

Reduce Reps

1:1 Ratio Heavy Rope Single Unders

2 Minutes Double Under Practice

1:1 Ratio Lateral Line Hops