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CrossFit Ballwin – CrossFit

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Kevin Largent

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)

For time, working on the odd minutes, and resting on the even minutes:

100 C2B Pull-Up

125 Push Press

150 Back Squats

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Bar Weight:

Rx+ 115/85

Rx 95/65

Sc Wt 75/45