CrossFit Ballwin – CrossFit
Warm-up
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.
Metcon
2k Row (Time)
Max Effort 2k Row