CrossFit Ballwin – CrossFit

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Ginka Mateva

Warm-up

Short Line Drills:

Quad Stretch

Knee to Chest

Straight Leg Kicks

Walking Samson

Walking Spidermans

Side Lunges

*Switch movement about every 25 feet

Performed With 1 Light Kettlebell:

Farmers Carry Down & Back

20 Seconds Kettlebell Deadlifts

20 Seconds AbMat Sit-ups

Front Rack Carry Down & Back

20 Sec Russian Kettlebell Swings

20 Seconds AbMat Sit-ups

Overhead Carry Down & Back

20 Seconds Kettlebell Swings

20 Seconds AbMat Sit-ups

*Down with the right, back with the left. Go about 50’ down and 50’ back with the kettlebell.

Mobility

Kettlebell Thoracic Opener: 1 Minute

Pigeon Pose + Kettlebell Lat Stretch: 1 Minute Each Side

Strength & Skill

Kettlebell Swing:

1. Hanging

2. Move Prep

AbMat Sit-ups:

1. Range of Motion

Strict Complex:

1. Control Legs

2. Stay Tight

3. Move Prep

Back Squat:

1. Start Smart

2. Move Prep

Weightlifting

Back Squat (5 sets of 5 reps building to up to a heavy weight)

Metcon

Control (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Complex

15 Kettlebell Swings (53/35)

30 AbMat Sit-ups

Strict Complex:

1 Strict Toes to Bar

1 Strict Pull Up