CrossFit Ballwin – CrossFit
Warm-up
3 Rounds:
30 Seconds Each
Single Unders
Active Samson + Air Squats
Straight Leg Inchworms
Barbell Warm-up
5 Back Rack Lunges (Each)
5 Pausing Back Squats
10 Elbow Rotations
5 Front Rack Reverse Lunges (Each)
5 Pausing Front Squats
Mobility
Child’s Pose on Box: 30 Seconds
Pigeon Pose on Box: 45 Seconds Each Side
Strength & Skill
Double Unders:
1. Slow it Down
2. Move Prep
Burpee Box Jump Overs:
1. The Way Up
2. Move Prep
Front Squats:
1. Bar First
2. Move Prep
Metcon
Slap Happy (4 Rounds for reps)
AMRAP 4:
Buy In: 80 Double Unders
12 Front Squats (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
Buy In: 80 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
Buy In: 80 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
Buy In: 80 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)