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)
Stretches: 30s 3rd World, Hamstring Activation, Dislocates

Strength & Skill

Continue Rate Tempo for 5 Rds. Example:

0:00- Backsquat (8x)

1:00- Seated Box Jump (4x)

2:00- Rest

3:00- Backsquat (6x)

4:00- Seated Box Jump (4x)

5:00- Rest

6:00- Backsquat (6x)

7:00- Seated Box Jump (3x)

8:00- Rest

9:00- Backsquat (4x)

10:00- Seated Box Jump (3x)

11:00- Rest

12:00- Backsquat (4x)

13:00- Seated Box Jump (3x)

14:00- Rest

Even : Back Squat (8-6-6-4-4)

Seated Box Jump (4-4-3-3-3)

To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
**This is a testing benchmark, input your scores.