CrossFit Ballwin – CrossFit

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10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds

-Single Side KB Swing (Left)

-Lunge (Right)

-Clean & Press (Left)

-Single Side KB Swing (Right)

-Lunge (Left)

-Clean & Press (Right)

-Turkish Getup (Left)

-Figure 8’s (Front Pass)

-Turkish Getup (Right)

-Figure 8’s (Back Pass)
Stretches: Sink Mobile, Single Leg Flexion, Sampson

Strength & Skill

Bear Complex (Complete 2 Reps every other min. for 14 min.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Increase to hard but doable.


Metcon (AMRAP – Rounds and Reps)


Continue the ascending rep scheme to as high as possible in 10 minutes.

1 x Hand Release Push-Up

1 x Sit-up

1 x Power Clean (115 / 75#)

2 x Hand Release Push-Up

2 x Sit-up

2 x Power Clean

3 x Hand Release Push-Up

3 x Sit-up

3 x Power Clean

4 x Hand Release Push-Up

4 x Sit-up

4 x Power Clean



Banded Hip Abductor Flys (80 Reps)