CrossFit Ballwin – CrossFit
Emma Wilhite
Warm-up
3 Rounds
30 Seconds:
Easy AbMat Sit-ups
Push-up to Down Dog
Up Dog
Cone Game:
Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.
Mobility
Kettlebell Thoracic Opener: 2 Minute Hold
Strength & Skill
AbMat Sit-Ups:
1. Arms Overhead
Kettlebell Swings:
1. Counterbalance
2. Quick Lockout
3. Move Prep
Wall Balls:
1. Forearms Vertical
2. Three Points of Contact
3. Move Prep
Metcon
Choose a load for the weighted movements that you could complete 25+ unbroken when fresh
Bloodshot (Time)
5 Rounds, for time:
20 Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 Wallballs (30/20)