**New schedule is effective Monday** Please, check our Facebook page or www.crossfitballwin.com for the updated schedule.
CrossFit Ballwin – CrossFit
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Band Pull, Squat Dislocates, Single Leg Flexion
Strength & Skill
Alternate between 1a & 1b.
1a: Drop Snatch (4-4-4-4-4)
**Increase weight only if the form, mobility and strength are there. This movement is about dropping speed, then getting comfortable under the bar in a Snatch.
**If you are still working on Overhead Squats, stick with working on those instead of Drop Snatch.
1b: Evil Wheel (8-8-8-8-8)
Start position consist of supported knees to ground. Movement is a barbell roll out to a plank position and recover.
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here