CrossFit Ballwin – CrossFit

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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