CrossFit Ballwin – CrossFit
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