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: Hamstring Tac & Floss, T-Twist/Scorpion, Banded Hip Flexor
Strength & Skill
Kettlebell Swing Test (Weight)
30 Unbroken Rep Test
Turkish Get Up (2-2-2 Reps Each Side)
Metcon
Metcon (Time)
“Kumquat”
For Time complete first part, then move directly into second part.
1st Part
Reps 15-10-5:
-Power Cleans (135/95),
-Handstand Push-Ups
2nd Part
Reps 15-10-5:
-Hang Power Cleans (135/95),
-Ring Dips
Homework
10-15 Shoulder Mobility Work