CrossFit Ballwin – CrossFit

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Sled Day is coming

Warm-up

1 MINUTE

Easy Bike

Easy Single Unders

Easy Row

45 SECONDS

Moderate Bike

Quick Single Unders

Moderate Row

30 SECONDS

Faster Bike

High Single Unders

Faster Row

Mobility

Pigeon Pose: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Strength & Skill

Bike:

1. Small Circles

Double Unders:

1. Height First, Hands Second

2. Move Prep

Row:

1. Force Curve

2. Move Prep

Metcon

Fuller Circle (Time)

For Time:

50/35 Cal Bike

125 Double Unders

2k Row

125 Double Unders

50/35 Cal Bike

After Party

Metcon (No Measure)

GYMNASTIC CONDITIONING

IN A 5 MINUTE WINDOW:

20 Strict Handstand Push-ups

40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups