CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Mobility:
1) Band Pull
2) Calf Stretch
3) Pec/Lat
Strength & Skill
1: Shoulder Press (5 Sets of 5 Reps)
2: Double-Unders (Technique)
Metcon
1: Metcon (Time)
For Time:
21-15-9
DB Thrusters (50/35)
Box Jumps (30/24)
*Every 2 Minutes Perform 50 Double Unders*