CrossFit Ballwin – CrossFit

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Brandon Theisen

Warm-up

:30 Seconds

Easy Bike

Medicine Ball Deadlifts

Easy-Medium Bike

Squat to Medicine Ball

Medium Bike

Medicine Ball Strict Press

Faster Bike

Medicine Ball Thrusters

Mobility

Medicine Ball Squat Hold: 1 Minute

Kettlebell Ankle Stretch: 45 Seconds Each Side

Strength & Skill

Wall Balls:

1. Fingers Up

2. Surface Area

3. Move Prep

Kettlebell Swings:

1. Wrecking Ball

2. Arms In the Air

3. Move Prep

Bike:

1. Tight Circles

2. Move Prep

Metcon

Weight on the bell and ball should be something that athletes could complete at least 25 repetitions unbroken when fresh.

Bee’s Knees (AMRAP – Reps)

5 Rounds for Reps:

1 Minute Wall Balls (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute Calorie Bike

1 Minute Rest