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: Elevated Pigeon, Floor Sweep, Classic Posterior Chain Floss
Strength & Skill
Cycle 1a & 1b movements.
1a: Bench Press ([7.5.3] 5-5-5-5-5)
1b: Hamstring Hammer (5 Rds fo 5-8 reps)
Metcon
Metcon (Time)
01Jul2015
4 Rds for Time of:
30 x Kettlebell Swings
15 x Burpees
KB Weights:
Rx+ 70# / 44#
Rx 54# / 36#
Sc 36# / 18#