CrossFit Ballwin – CrossFit
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.