CrossFit Ballwin – CrossFit
Hot, Sweaty, & Loving America!
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Strength & Skill
Alternating 12 EMOM
ODD: Bent Over Row (6 Reps every ODD Minute)
EVEN: Turkish Get Up (3-4 Reps every EVEN Minute (one side))
0:00- Right
2:00- Left
4:00- Right
6:00- Left
*Continue alternating sides
Metcon
Metcon (4 Rounds for reps)
AMRAP 3:
12 Wall Ball (20/14)
12 OHKBS
Rest 2 min
AMRAP 3:
10 Wall Ball
10 OHKBS
Rest 2 min
AMRAP 3:
8 Wall Ball
8 OHKBS
Rest 2 Min
AMRAP 3:
6 Wall Ball
6 OHKBS
KB Weights:
Rx+ 70/53
Rx 53/35
Sc 44/26