CrossFit Ballwin – CrossFit
Ashwini Vydier
Warm-up
:30 Seconds
Easy Shuttle Run
Walking Spiderman
Medium Shuttle Run
Walking Samson
Faster Shuttle Run
Straight Leg Bear Crawl
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength & Skill
Kettlebell Swings:
1. Wrists High
2. Move Prep
Sumo Deadlift:
1. Stance & Grip
2. Knees Back, Bar Back
3. Move Prep
Weightlifting
Sumo Deadlift (Build to a heavy 3 Rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
7 Kettlebell Swings (70/53)
100′ Shuttle Sprint
10/7 Cal Bike
100′ Shuttle Sprint