CrossFit Ballwin – CrossFit
Up.
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)
Metcon
Metcon (Time)
Partner WOD:
100 Thrusters (95/65)[Alt 5]
200ft Walking Lunge [Both]
100 Ball Slams (30/20) [Alt 5]
200ft Bear Crawl [Both]
100 Wall Balls [Alt 5]
*[Alt 5]= Alternate every 5 reps
*[Both}= Movement done together