Announcements
Double Under/ Jump Rope Clinic – January 28th 1-3pm – $15
Register: https://cfballwin.myshopify.com/products/double-under-jump-rope-clinic
Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games
CrossFit Ballwin – CrossFit
Linda Boman
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
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight