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)
Metcon
Hamstrung (Calories)
Teams of 3
AMRAP 25
Station 1: Cal Bike (total)
Station 2: 50 Ft Weighted Walking Lunge (each hand)
Station 3: Rest
*Rotate stations as partner finishes walking lunge, score is total calories on the bike
Kettlebell Weight
Rx+ 88/53
Rx 62/44
Sc 44/26-18