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CrossFit Ballwin – CrossFit

Karen Shanker


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

Turkish Get Up (10 min to build )

Work on technique & build up to a moderate set of 2 reps each arm

DB Clean Ladder (Weight)

2 min. DB Ladder: 4 reps of Squat Clean at each set weight

-Rx starts at 10# & jumps in 10# increments

-Sc starts at 10# & jumps in 5# increments

*Record the heaviest weight of completed set


Metcon (AMRAP – Rounds and Reps)


20 Russian KB Swings

10 Burpees

KB Weights:

Rx+ 88/62

Rx 70/53

Sc 53/35