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CrossFit Ballwin – CrossFit
Karen Shanker
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
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
Metcon (AMRAP – Rounds and Reps)
10 AMRAP:
20 Russian KB Swings
10 Burpees
KB Weights:
Rx+ 88/62
Rx 70/53
Sc 53/35