CrossFit Ballwin – CrossFit
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)