CrossFit Ballwin – CrossFit

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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)