CrossFit Ballwin – CrossFit
Good to have you back, Tom!
Moderate pace 800m Row
:20 Seconds Jumping Jacks
:40 Seconds Push-up to Down Dog
:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squat
:20 Seconds High Single Unders
:40 Seconds Active Spidermans
Strength & Skill
Pull-Ups: Review Hollow Body & Superman Positions, move to active shoulder hang, then slow controlled gliding kips. Once shoulders are warm practice kipping pull-ups or reviewing scaled movement.
Double Unders: Practice targeting rope to mark (chalk) 8-12 inches in front of feet with single unders. Move into efficiency of double unders and controlling the legs through the upward drive. Spend time practicing stringing doubles together.
Strategy: Look for about 3:30-4:00 per round. Move quickly, stay composed during the double unders. This is an area that could make or break the time per round.
4 Rounds For Time:
40 Double Unders
DU1- 80 Single Unders
DU2- :45 Seconds Double Under Practice
PU1- Banded Strict Pull-ups
PU2- Ring Rows