CrossFit Ballwin – CrossFit
Warm-up
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
Metcon (AMRAP – Rounds and Reps)
01Feb2016
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
…..continue….