CrossFit Ballwin – CrossFit

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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