CrossFit Ballwin – CrossFit
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