CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Bike

Down Dog

Moderate Bike

Up Dog

Faster Bike

Musical AbMats

Strength & Skill

AbMat Sit-Ups:

1. Push the Air Out

Double Unders:

1. Elbows Back

2. t’s All in the Wrists

3. Put the Practice In

4. Move Prep

Metcon

Double Header (Time)

Buy-In: 35/25 Cal Bike

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups

Cash-Out: 35/25 Cal Bike