CrossFit Ballwin – CrossFit
Beth Williams
Warm-up
:30 Seconds
Easy Row
Active Spidermans
Medium Row
Push-up to Down Dog
Faster Row
Active Samson
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Kettlebell – 1 Minute
Front Rack Stretch – 1 Minute
Strength & Skill
Push Press
1. Dip Straight
2. Head Back, Bar Back
3. Move Prep
Row:
1. Arms Long
Kettlebell Swing:
1. Arms Long
2. Move Prep
Weightlifting
Push Press (5 Sets of 3 Reps)
Metcon
Within the workout, the push press and kettlebell weights should be something that athletes are capable of performing at least 15+ repetitions if they needed to.
Metcon (Time)
For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
40 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row