CrossFit Ballwin – CrossFit

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Emma Wilhite


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.


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


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)