CrossFit Ballwin – CrossFit
Jim Meyer
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
Alternate between primary 1 & 2 movements, then rest 60 seconds.
Example: PRIM1 + PRIM2, then REST……rinse & repeat.
PRIM1: Good Mornings (4 Sets of 8-10 reps)
PRIM2: Pendlay Row (4 sets of 6-8 reps)
Metcon
Metcon (3 Rounds for reps)
AMRAP 6:
8 Overhead Squat
6 T2B
100m Sprint
Rest 2 min
AMRAP 4:
8 Power Snatch
6 Box Jumps (24/20)
100m Sprint
Rest 1 min
AMRAP 2:
Max Wall Balls (20/14)
Weights:
Rx+115/75
Rx 95/65
Sc 65/45