CrossFit Ballwin – CrossFit
Aaron Emerson
Warm-up
PVC Game
400m Run (during run w/ coach perform the following)
Quad Stretch
Knee to Chest
Side Lunge
Cradle Stretch
Walking Samson
Walking Spiderman
Solider Kicks
Toe Walk
Heel Walk
Mobility
Kettlebell Calf Smash – 1:00 each side
Childs Pose on Kettlebell – 1:00
Strength & Skill
Pull Ups:
1. Chest Through
2. Movement Prep
Kettlebell Swing:
1. Long Arms
2. Breathe Overhead
3. Movement Prep
Metcon
**In this classic CrossFit benchmark workout, choose a weight that the first set of 21 will be unbroken without a doubt. Breaking the sets on the kettlebell up makes for an easier workout. Lighter is harder today, as it allows for unbroken sets and more of a push on the runs. If not able to run, row 500 meters per round.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups