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: Banded Hip Flexor, Super Rack, Instep
Strength & Skill
Clean (3 x Reps on Even Minutes for 20 min.)
**3 Reps on minutes- 0, 2, 4, 6, 8, 10, 12, 14, 16, & 18
**Increase to hard but doable.
Metcon
Metcon (AMRAP – Rounds)
15Sep2015
12 Minute AMRAP of:
10 x Deadlifts (185 / 135#)
100m Single Side Farmer Walk (50 / 35#)
**Farmer Walks are with a single DB or KB. Weight is allowed only in one hand at time.