CrossFit Ballwin – CrossFit
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Floor Angel, Instep, 45 Sec Deep Front Squat Hold
Strength & Skill
**Don’t forget to pack your Hook Grips.
Single Arm Dumbell Press (5 rds. of 6-8 reps. on each side.)
High-Hang Clean (4 Rds. of 5 reps.)
**Stay at a light to moderate weight.
**Focus a strong pull and dropping under the bar.
Metcon (11 Rounds for reps)
11 Minute EMOM of:
15 x Kettlebell Swings (54#/36#)
12 x Air Squats
9 x Push Ups
**Half squats and half push ups don’t count.
**Count the successful reps for each round.