CrossFit Ballwin – CrossFit
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