CrossFit Ballwin – CrossFit
Rebeka Sillman
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
Bench Press (5 Sets of 3 Reps)
Ensure proper warm-up to complete:
1) 70-75%
2) 75-80%
3) 80-85%
4) 85-90%
5) 90+%
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#