CrossFit Ballwin – CrossFit

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Tish Hanna


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)
Mobility: Pigeon, Band Pull, 3rd World


Barbell Complex (Time)

Barbell Complex

Reps of 21-15-9


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

Barbell Weights:

Rx+ 135/95

Rx 115/85

Sc 95/65

**Complete all the reps of the movements before going to the next.