CrossFit Ballwin – CrossFit

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Warm-up

AMRAP 7:

Partner 1:

50 Meter Light Kettlebell Farmers Carry (Each Side)

Partner 2:

AMRAP:

5 Push-up to Down Dogs

10 Active Samsons

*Switch Stations When Partner Returns From Run

Kettlebell Warm-up

Performed With Light Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Goblet Squats

Strength & Skill

Kettlebell Swings:

1. Knees

2. Hips

3. Arms

4. Move prep

Pull-Ups:

1. Knees

2. Hips

3. Arms

4. Move prep

Run:

1. More Steps

Mobility

Kettlebell Lat Smash: 1 minute each side

Kettlebell Pec Smash: 1 minute each side

Kettlebell Calf Smash: 1 minute each side

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups