CrossFit Ballwin – CrossFit
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