CrossFit Ballwin – CrossFit
Rayaan
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)
Strength & Skill
Turkish Get Up (10 Min to work on TGU)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 18:
25 Pull-Ups
50 Burpees
100 Overhead Squats (45/35)
50 Box Jumps (24/20)
25 Pull-Ups
*One Partner working at a time
*Jumping Pull-Ups allowed