CrossFit Ballwin – CrossFit

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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)
Stretches: Pec/Lat, Oly Wall Sit, Posterior Chain Floss


Metcon (Weight)


Work Capacity Partner WOD for Weight:

0-10 min. – Ground to Overhead

**1 min. Rest/Adjust Weights

10-20 min. – Back Squat

**1 min. Rest/Adjust Weights

20-30 min. -Deadlift

**Between partners (1 active, 1 passive), you are to move as much weight as possible in 10 min. for each movement.

**The bar weights can vary in ability, but the total weight moved will be accumulative.

**Light or Heavy, form must be safe & correct for it to count.

**Back Squats are pulled from the floor or passed

Cash Out

Partner Mobility Drills for Shoulder & Posterior Chain