CrossFit Ballwin – CrossFit
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)
Stretches: Rib Mobile, Sink Mobile, Sampson
Strength & Skill
1) Jerk (any style): Work up to a heavy set of 1. Rest 1:30
2) Bent-over BB Rows: 3 x 8-10. Rest 60s.
Split Jerk (Work to heavy set of 1 rep)
Push Jerk (Work to heavy set of 1 rep)
Bent Over Row (3 sets of 8-10 reps)
Metcon
Metcon (5 Rounds for time)
12May2016
5 Rounds
**Time each rd, rest 1 min between rds
15x Box Jumps (24″/20″)
12x S20H (115# / 75#)
9x Toes to Bar
-Levels-
L3: (95, 65)
L2: (20, 15) (75, 55) (Knee Raises)
L1: (20, 15 Step-ups) (65, 35) (Knee Raises)
Homework
50-100x Banded Pushdowns
50-100x Banded Pull-aparts https://www.youtube.com/watch?v=0ZHVJ3kSUYM