CrossFit Ballwin – CrossFit

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Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups
Stretches: 30 sec. Sampson each side, Instep, Floor Sweep

Strength & Skill

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
-Work to max reps of D.U.

-Practice/Technique for D.U.


2k Row (Time)

Max Effort 2k Row

Cash Out

Shoulder H.J. (60 reps each side)