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: Banded Hip Flexor, Rack Mobility, T-Twist / Scorpion


Metcon (Time)

“Cindy’s Ladder”

10-9-8-7-6-5-4-3-2-1 Reps for Time:

Hang Power Clean (155 / 105#)

**In-between each set of HPC, perform 1 round of “Cindy”:

– 5 x Pull-Ups

– 10 x Push-Ups

– 15 x Air Squat


10-15 minutes of Squat Therapy