CrossFit Ballwin – CrossFit
The next one is coming…June 22nd.
Warm-up
30 Seconds
Side Lunges
Slow Air Squats
Knuckle Drags*
Russian Kettlebell Swings
Active Samson
Kettlebell Goblet Squats
Kettlebell Strict Press (Right Arm)
Kettlebell Strict Press (Left Arm)
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Stiff Legged Deadlifts
5 Front Squats
Mobility
Kettlebell Ankle Stretch: 1 Minute Each Side
Kettlebell Squat Hold: 1 Minute
Strength & Skill
Front Squats:
1. Zombie Squats
2. Move Prep
Kettlebell Swings:
1. Zombie Arms
2. Move Prep
Weightlifting
25 Russian KB Swings (Weight)
Find a hard but doable weight that can be completed with unbroken reps.
Metcon
Jack Squat (Time)
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run