CrossFit Ballwin – CrossFit

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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