CrossFit Ballwin – CrossFit
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