Main – 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: Dislocates, Hip Flexor, Sink Mobilization

Strength & Skill

Cycle movements.

Bench Press (5-5-5-3-3-3)

Pistols (10-10-10-10-10 )


Metcon (AMRAP – Rounds and Reps)


Death By Wall Balls

With a continuously running clock do one wall ball the first minute, two wall balls the second minute, three wall balls the third minute, continuing as long as you are able.

Use as many sets each minute as needed.