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)
Stretches: Interior/Exterior Hip Rotation, Super Rack, Banded Bully
Strength & Skill
Front Squat (2-4-6-4-2)
Metcon
Metcon (Time)
04Jan2015
15-12-9 Reps for Time:
-Curtis P Complex (95 / 65#)
-Chest-to-Bar
**Curtis P Complex
1 x Hang Squat Clean
2 x Lunges (L=1, R=2)
1 x Push Press
Homework
90/45/45 Plank
90 sec. Front
45 sec. Left
45 sec. Right