CrossFit Ballwin – CrossFit
Megan Pohlman
Warm-up
1 Minute:
Very Easy Row
Active Samson + Air Squat
Upper Back Foam Roll
1 Minute:
Easy Row
Active Spidermans
Kettlebell Thoracic Opener
1 Minute:
Easy-Moderate Row
Push-up to Down Dog
Kettlebell Ankle Stretch (1 Minute Each Side)
Strength & Skill
Row:
1. Seat Away From Feet
2. Grip on Handle
Kettlebell Swings:
1. Seat Away From Heels
2. Gas Pedal
Split Jerk:
1. Feet Work
2. Receiving Position
3. Move Prep
Weightlifting
Split Jerk (Build to a Heavy Single)
The heavy single should look flawless. Focus on refining the movement.
Metcon
Weights should be something that athletes could go unbroken on for the whole workout.
Drop Anchor (Distance)
AMRAP 10: Row for Meters
On the 0: 1 Kettlebell Swings 53/35
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings