CrossFit Ballwin – CrossFit
Devon getting ready for the baby!
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)
Strength & Skill
Complete all push-ups, then all sit-ups. Rest as needed between movements. Be strict on the form & record times.
100 Push-Ups (Time)
Athlete must have full lockout at top & arms bent 90 degrees at bottom.
150 Sit-Ups (Time)
Metcon
Metcon (7 Rounds for time)
7 Rds (each timed):
22 OHKBS
12 Ring Dips
30 sec Hanging L-Sit
*Rest 60 sec between rds.
KB Weight:
Rx+ 70/53
Rx 53/35
Sc 35/26