CrossFit Ballwin – CrossFit

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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)