CrossFit Ballwin – CrossFit
Sarah Johnson
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
Shoulder Press (5 Sets of 10 Reps)
Metcon
Metcon (Time)
3 RFT:
400m Run
15 OHS
Bar Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55-35