CrossFit Ballwin – CrossFit

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CFB Ambassador: Nick Johnson

Warm-up

General Movements: Repeat Twice

1 Min Jump Rope

20 Light OHKBs

10 T-Twist / Scorpions

10 Chin Ups

10 Ring Dips

Strength & Skill

Spend 20 min going over the Metcon skilled movements & progressions.

Metcon

Start Metcon no later than :30 min in class

Metcon (5 Rounds for reps)

Five Rounds of 3 AMRAPs:

5 Muscle Up (Ring or Bar)

50 Double Unders

-3 Minute Rest-

Intended Stimulus: Higher Skill Gymnastic, the ability to go unbroken on DU’s. Scalabilities should be difficult but attainable based on their progression. The break between the RDs

*Ensure scaling options are based on the level that the athlete is at in their progression. This includes making transitions with bands.

*Work towards apply the Double Under skill in the metcon.