CrossFit Ballwin – CrossFit
Elise Bakalor
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)
Alternate Rounds with Partner
16 Rounds For Time:
10/8 Cal Row
10 Toes to Bar
10/8 Cal Row
10 Strict Press
*Partner 1 must complete full round before Partner 2 begins
Weights:
Rx+ 115/85
Rx 95/65
Sc 75/35
Focus on consistent intensity on your turn. Move weight/body and create horsepower.