CrossFit Ballwin – CrossFit

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Warm-up

Foam Roller Dodgeball

-or-

Warm-up Triathlon

Mobility

Couch Stretch: 1 Minute Eeach Side

Strength & Skill

AbMat Sit-Ups:

1. The Feet

2. Move Prep

Double Unders:

1. The Feet

2. Move Prep

Pull-Ups:

1. Get Behind the Bar

2. Move Prep

Metcon

Climbing Annie (Time)

10-20-30-40-50:

Double Unders

AbMat Sit-ups

After Each Set:

Pull-Ups (5-10-15-20-25)

After Party

COOL DOWN

CALVES FOAM ROLL: 1-2 Minute Each Side

LATS FOAM ROLL: 1-2 Minutes Each Side

QUADS FOAM ROLL: 1-2 Minute Each Side