CrossFit Ballwin – CrossFit

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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