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: Banded Hip Flexor, Rack Mobility, T-Twist / Scorpion
Metcon
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
Homework
10-15 minutes of Squat Therapy