CrossFit Ballwin – CrossFit
Coach Mark preaching the pull-up technique.
Warm-up
:30 Seconds
Easy Bike
Walkouts
Air Squats
Medium Bike
Active Spidermans
Sit-ups
Faster Bike
Active Samson
Push-ups to Down Dog
Mobility
Childs Pose on Box – 1 Minute
Dumbbell Ankle Stretch – :30 Each Side
Strength & Skill
Dumbbell Snatch:
1. Opposite Arm
2. Switching Hands
Box Jumps:
1. Swing the Arms
2. Move Prep
Toes to Bar:
1. Starts in the Shoulder
2. Tension
3. Move Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/23 Cal Bike
30 Toes to Bar
The weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm).