CrossFit Ballwin – CrossFit

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Coach Chris

Warm-up

30 Seconds

Single Unders

Down Dog

AbMat Sit-ups (No Arms)

Single Unders

Push-up to Down Dog

Straight Legged Sit-ups

Single Unders

Straight Leg Inchworms to Push-up

AbMat Sit-ups

Mobility

Couch Stretch: 1 Minute Each Side

Ankle Stretch on Post: 30 Seconds Each Side

Strength & Skill

Double Unders:

1. Handcuffs

2. Move Prep

AbMat Sit-Ups:

1. Kipping Vs. Folding

2. Move Prep

Metcon

Biker Annie (Time)

100 Double Unders, 50 Sit-ups, 14/10 Cal Bike

80 Double Unders, 40 Sit-ups, 14/10 Cal Bike

60 Double Unders, 30 Sit-ups, 14/10 Cal Bike

40 Double Unders, 20 Sit-ups, 14/10 Cal Bike

20 Double Unders, 10 Sit-ups, 14/10 Cal Bike