CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Easy Bike

Inchworm to Push-up

Moderate Bike

Glute Bridge Walkouts

Faster Bike

Hollow Hold

30 SECONDS

Kettlebell Farmers Carry (30s Each Side)

Kettlebell Bent Over Rows (30s Each Side)

Kettlebell Overhead Carry (30s Each Side)

Kettlebell Stict Press (30s Each Side)

Kettlebell Deadlifts

Russian Kettlebell Swings

*Warmup Performed With a Single Light Kettlebell

Mobility

Kettlebell Lat Smash: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute Each Side

Strength & Skill

Kettlebell Swings:

1. Going Up

2. Coming Down

3. Move Prep

Pull-Ups:

1. Push Away

2. Move Prep

Metcon

Mood Swing (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Bike

12 Kettlebell Swings (70/53)

15 Strict Pull Ups

After Party

Cool Down

Lats Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

Calves Foam Roll:

1-2 Minutes Each Side