CrossFit Ballwin – CrossFit

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Caitlin Brenner

Warm-up

:30 Seconds

Easy Bike

Easy Single Unders


Push-up to Down Dog

Moderate Bike

Quick Single Unders

Active Samson

Faster Bike

Higher Single Unders

Air Squats

Mobility

Banded Lat Stretch – 1 Minute Each Side

Wrist Stretch – 1 Minute

Strength & Skill

Bike:

1. Heels to Butt

Double Unders:

1. Timing

2. Heel Away From Butt

3. Move Prep

Pull-Ups

1. Toes – Hips

2. Move Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 Pull-Ups

20/14 Cal Bike

60 Double Unders