CrossFit Ballwin – CrossFit

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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).