CrossFit Ballwin – CrossFit
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)
Stretches: Classic Posterior Chain Floss, Heel Cord Mobility, Pigeon
Strength & Skill
Sled Push (4 Rds for Weight)
Metcon
Metcon (Time)
20Oct2015
5 Rounds for Time:
15 x Kettlebell Swings (53 / 35#)
12 x Goblet Squats (53 / 35#)
9 x Push-Ups