CrossFit Ballwin – CrossFit
Ross Hardy
Warm-up
:30 Seconds
Active Samson
Kettlebell Deadlifts
Active Spidermans
Right Arm Russian Kettlebell Swings
Push-up to Down Dog
Left Arm Russian Kettlebell Swing
Performed with one light kettlebell
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Kettlebell Ankle Stretch: 45 Seconds Each Side
Kettlebell Squat Hold: 1 Minute
Strength & Skill
Kettlebell Swings:
1. Weight Back
2. Move Prep
Box Jump Overs:
1. Styles
2. Move Prep
Front Squats:
1. Arms Parallel
2. Eyes Parallel
3. Move Prep
Weightlifting
Front Squat (15 minutes to build to a Heavy Single)
Metcon
Funny Bone (Time)
21-15-9 Reps:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)