CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Jumping Jacks

Kettlebell Deadlifts

Single Arm Kettlebell Strict Press (30s Each Side)

Low Box Step-ups

Russian Kettlebell Swings

Barbell Strict Press & Reach

Low Box Jumps

American Kettlebell Swings

Barbell Push Press

*Performed With Light Kettlebell

Strength & Skill

Box Jumps:

1. The Dip

2. Move Prep

Kettlebell Swings:

1. The Dip

2. Move Prep

Push Press:

1. The Dip

2. Move Prep

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.