CrossFit Ballwin – CrossFit
Tish Hanna
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)
Mobility: Pigeon, Band Pull, 3rd World
Metcon
Barbell Complex (Time)
Barbell Complex
Reps of 21-15-9
-Deadlift
-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.