CrossFit Ballwin – CrossFit

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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)