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: Squat Dislocates, Couch Stretch, Posterior Chain Floss
Metcon
This is a benchmark MetCon designed to test the ability to rest & recover. Every round should be done with 100% effort. Track the time it takes for each round.
OPT Repeatability Test (3 Rounds for time)
3 rounds, at 100% effort:
Row 250m
10 x Kettlebell Swings 70/53lbs
10 x Burpees
10 x Kettlebell Swings 70/53lbs
10 x Burpees
10 x Kettlebell Swings 70/53lbs
Row 250m
Rest 12 minutes between rounds.
Cash Out
3 Sets of Wall Walks with 10 Shoulder Taps