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) Frogger
2) Banded Bully
3) Pec/Lat
Strength & Skill
Double-Unders
Hang Power Clean (Technique)
Metcon
Metcon (7 Rounds for weight)
Every 2 Minutes For 14 Minutes Perform:
5 Hang Power Cleans
50 Double Unders
*Increasing In Weight On Hang Power Cleans*