CrossFit Ballwin – CrossFit

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Get that squat!

Warm-up

:30 Seconds

Medicine Ball Foot Taps

Easy Single Unders

Active Samson

Medicine Ball Deadlifts

Quick Single Unders

Active Spidermans

Air Squats to Medicine Ball

Higher Single Unders

Push-up to Down Dog

Mobility

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Ankle Stretch: 45 Seconds Each Side

Strength & Skill

Double Unders:

1. Midline

2. Move Prep

AbMat Sit-Ups:

1. Breathing

Wall Balls:

1. Hands Under

2. Legs Straight

3. Move Prep

Kettlebell Swing:

1. Legs Straight

2. Arms Back

3. Move Prep

Metcon

Looking for athletes to choose a weight that they are capable of completing 25+ repetitions unbroken when fresh.

Layup (Time)

For Time:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wall balls (20/14)