CrossFit Ballwin – CrossFit

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Alexa Joly


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

EMOM 12:

EVEN – Handstand Progression

ODD – 25 Russian KB Swings

EVEN: Handstand Hold (30 sec hold every EVEN min)

L1 – Pike hold (ensure arms pressed out w/ chest/nose pressing towards box)

L2 – Wall walk up (ensure same pressing positions as L1)

L3 – Handstand hold in a strict Hollow Body position. Look for the least amount of wall contact, while remaining stable.

L4 – Solid Hollow Body Position as L3, work on Shoulder taps or just just shifting a hand from the floor.

ODD: 25 Russian KB Swings (Weight)

Find a hard but doable weight that can be completed with unbroken reps.
25 reps every ODD min

Focus on hinging at the hip, AKA..doing it properly.


Metcon (AMRAP – Rounds and Reps)

11 Ladder:

4 KB Snatch

8 Double Unders

8 KB Snatch

16 Double Unders

12 KB Snatch

24 Double Unders

16 KB Snatch

32 Double Unders

20 KB Snatch

40 Double Unders

24 KB Snatch

48 Double Unders

…Continue increasing 4 Reps on KB Snatch & 8 reps for Double Unders

KB Snatch Wt:

Rx+ 70/44

Rx 53/35

Sc Wt: 35/26-18

KB Snatch is not from the floor, but is a single side swing caught overhead. See Video: