CrossFit Ballwin – CrossFit
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)
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.
Metcon
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.