CrossFit Ballwin – CrossFit
Zach Hollenbeck
Warm-up
Run 200 Meters
25 ft. Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Kettlebell Ankle Stretch – 1:00 Each Side
Childs Pose on Kettlebell – 1:00
Strength & Skill
Kettlebell Swing:
1. Arms Straight
2. Extend Hard
3. Movement Prep
Goblet Squats:
1. Bottoms Up
2. Bell on Chest
3. Movement Prep
Metcon
Metcon (Time)
For Time:
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)