CrossFit Ballwin – CrossFit
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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)
Gymnastics
Kipping (Practice/Technique Application)
Max Kip/Butterfly Pull-Ups (AMRAP – Reps)
Max Kipping or Butterfly Pull-Ups w/o coming off the bar
Pull-ups (4 Sets of Max Reps)
Strict Pull-Ups only. If banded, annotate for next time.
Metcon
Hamstrung (Calories)
Teams of 3
AMRAP 25
Station 1: Cal Row
Station 2: 50 Ft Weighted Walking Lunge
Station 3: Rest
*Rotate stations as partner finishes walking lunge, score is total calories on the row
Rx+ 70/45
Rx 50/35
Sc 25/ 15 or unweighted
Compare to 25Dec2016