CrossFit Ballwin – CrossFit
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