CrossFit Ballwin – CrossFit
Becca Brenner
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)
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
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