CrossFit Ballwin – CrossFit

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Bryan Bird

Warm-up

18 Min. Tabata Warm Up (No Measure)

**These movements are to be performed at light to moderate pace. To failure is not the goal.**

*One round consist of 20 sec. work & 10 sec. rest*

Equipment: Barbell, Kettlebell, Band, Abmat.

Movments:

4 rds. – Air Squat

4 rds. – Push Ups

4 rds. – Sit Ups

4 rds. – Lunging Dislocates

4 rds. – Kettlebell Swings

2 rds. – High Snatch Pull

2 rds. – Power Snatch

Stretches:

4 rds. – Double Overhead Band Pull

4 rds. – Sampson

4 rds. – Couch Stretch

Metcon

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here