CrossFit Ballwin – CrossFit

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Ashwini Raghvan

Warm-up

:30 Seconds

Easy Shuttle

Easy Single Unders

Active Spidermans

:20 Seconds

Medium Shuttle

Higher Single Unders

Push-up to Down Dog

:15 Seconds

Fast Shuttle

Double Under Practice

Air Squats

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose: 1 Minute

Strength & Skill

Double Unders:

1. Hand Set-Up

2. Move Prep

Dumbbell Snatches:

1. Grip

2. Move Prep

Toes To Bar:

1. Body Shapes

2. Move Prep

Metcon

Hat Trick (Time)

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

200m Run

60 Double Unders

30 Wall Balls (20/14)

200m Run

60 Double Unders

30 Toes to Bar

200m Run

60 Double Unders

30 Wall Balls (20/14)

200m Run

60 Double Unders

30 Dumbbell Snatches (50/35)