CrossFit Ballwin – CrossFit
Consistency & Effort.
Warm-up
Alternate :20 light jog & :20 Active Stretching:
Quad Stretch
Knee to Chest
Solider Kicks
Walking Spidermans
Walking Samson
Air Squats
Walkouts
Sit-ups
Broad Jumps
Bunny Hops
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Overhead Wall Stretch – 1 minute
Wrist Stretch – 1 minute
Strength & Skill
Double Unders:
1. Relax the Wrists
2. Pogo Stick
Toes to Bar:
1. Start in the Shoulders
2. Big Kip vs. Tight Kip
Power Cleans:
1. Weight Back
2. Find the Pockets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
Toes to Bar Subs:
Reduce Reps
Feet as High as Possible
Knees to Chest
Knees to Waist
Sit-ups
Double Under Subs:
Reduce Reps
60 Single Unders
:30 Seconds Double Under Practice
30 Lateral Line Hops