CrossFit Ballwin – CrossFit
Michael “Big Mike” Young
Warm-up
200 Meter
Line Drills:
Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walkouts
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl
Mobility
Chest Stretch – :30 Seconds Each Side
Childs Pose – 1 Minute
Strength & Skill
Handstand Push-Ups / Push-Ups:
1. Support
2. Head Neutral
Muscle-Up / Strict Pull-Ups:
1. Press Down
2. Toes
3. Movement Prep
Kettlebell Swing:
1. Straight Arms
2. Hips & Knees
3. Movement Prep
Metcon
Kettlebell weight should be something that could be completed for 20+ repetitions when fresh.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
-Athletes will complete a full round before switching-
Option A:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (70/53)
Option B:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (53/35)