CrossFit Ballwin – CrossFit

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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