CrossFit Ballwin – CrossFit

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Barbara Baumann!

Warm-up

200 Meter Run

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility

Ankle Stretch – :30 Seconds Each Side

Couch Stretch – :30 Seconds Each Side

Strength & Skill

Double Under:

1. Hand Position

2. Jumping Rhythm

Abmat Sit-Up:

1. Leg Position

Med ball Run:

1. Med Ball Position

Metcon

Metcon (Time)

For Time:

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

-Runs completed with Med Ball 20/14