CrossFit Ballwin – CrossFit
Emily Pummill
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
Snatch (5-5-5-3-3-3 (work up to 85% 1RM))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
2 Deadlifts (80% 1RM)
200m Sprint
10 Wall Balls (20/14)
10 Jump Lunge (L/R=1)