CrossFit Ballwin – CrossFit
Bob Portell
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
18 Min EMOM
Even Minutes: Power Clean (70-80% 1RM)
Odd Minutes: Wall Balls (20/14)
Power Clean (3 Reps every Even (70-80% 1RM))
Wall Balls (15 Reps every ODD min)
**If Wall Ball reps are broken, completely 3 additions Power Clean Reps.
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″