CrossFit Ballwin – CrossFit
Kim Fleming
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)
Strength & Skill
Clean Complex (EMOM 10, building in weight)
1 High-Hang Clean + 1 Hang Clean + 1 Clean
Metcon
Metcon (Time)
“Good Bye From Alex”
For Time:
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Burpees
*Alternating movements