CrossFit Ballwin – CrossFit
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)
Stretches: Couch Stretch, Squatting Dislocates, Oly Wall Sit
Strength & Skill
Perform 5 reps every 2 min.
Zots Press: minutes 0, 2, 4, 6, 8
High Hang Power Snatch: minutes 10, 12, 14, 16, 18
Sumo Deadlift: minutes 20, 22, 24, 26, 28
Zots Press (5 reps)
Hang Power Snatch (5 reps)
Sumo Deadlift (5 reps)
Metcon
2k Row (Time)
Max Effort 2k Row