CrossFit Ballwin – CrossFit

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Becca Brenner


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

High-Hang Muscle Clean (EMOM 10 (3 reps every minute) )

This drill is to focus on full hip extension & fast elbow to receive the bar quickly/properly. These are not to be caught in the power position.


Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 15:

21 Cal Row

15 DB Push Press

9 Deadlifts

DB Weights:

Rx+ 50/35

Rx 35/25

Sc 20/10

Deadlift Weights

Rx+ 315/205

Rx 245/165

Sc 155/105

*Partners alternate each movement