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)
Mobility:
1) Posterior Chain Floss
2) Pec/Lat
3) Single Leg Flexion
Strength & Skill
1: 1 Hang Clean + 1 Clean (Below Knee)
*Work on Double Unders between sets*
Metcon
1: Metcon (Time)
5 Rounds For Time:
10 Goblet Squats (70/53)
20 KBS (70/53)
30 Double Unders