Announcements
Join us on October 28th for our Barbells for Boobs Team WOD!
CrossFit Ballwin – CrossFit
Shannon Thomas
Warm-up
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
Strength & Skill
16 EMOM
Even: Weighted Step-Up
Odd: Kip or Hollow Rock
EVEN: Weighted Step-ups (8 reps each side (increasing weight))
*Use DB’s or KB’s held at the side
*Complete one side, then other….don’t alternate
ODD: Kipping (20 Reps (solid form))
*Hanging from rings or bar, complete reps with the body in proper position.
*Sometimes we need to take a step back to the very basics & not worry about “just getting the rep”
ODD: Hollow Rocks (20 Reps)
*If hanging from the bar is difficult, perform these basic movements on the ground
Metcon
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
Buy-In: 800m Run
32 Kettlebell Swings
21 Goblet Squats
10 Pull-Ups
KB Weights:
RX+ 70/53
Rx 53/44
Sc 44/35-26
*After initial buy-in, complete as many rounds of the complex as possible in the remaining time