CrossFit Ballwin – CrossFit
Sarah Berger
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)
Strength & Skill
Sled Push (6 Reps (Half distance , heavier weight))
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 14:
3 Wall Balls (20/14)
3 Hand Release Push-Up
3 Calorie Row
-Partners complete full rounds
-Next round is 6’s, then 9’s, so on..