CrossFit Ballwin – CrossFit

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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)


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.


Hamstrung (Calories)

Teams of 3


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