CrossFit Ballwin – CrossFit
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)