CrossFit Ballwin – CrossFit

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Warm-up

60 Seconds

Easy Row

Active Divebombers

Slow Air Squats

40 Seconds

Moderate Row

Kettlebell Suitcase Deadlifts (20s Each Side)

Kettlebell Waiter Squats (20s Each Side)

20 Seconds

Faster Row

Kettlebell Deadlifts

Kettlebell Goblet Squats

*Performed With Lighter Kettlebell Weight

Barbell Warmup:

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Kettlebell Ankle Stretch: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Metcon

Rest Ratio (3 Rounds for reps)

Teams of Two, Alternating AMRAPs

AMRAP 6 (Partner 1):

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

-Rest 6 Minutes, Partner two completes AMRAP 6

AMRAP 5 (Partner 1):

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

-Rest 5 Minutes, Partner two completes AMRAP 5

AMRAP 4 (Partner 1):

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

-Rest 4 Minutes, Partner two completes AMRAP 4

*Add total reps for each partner per rounds