CrossFit Ballwin – CrossFit
Jason Mashburn
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
Snatch (1-1-1-1-1-1)
Metcon
**Pick the Open WOD based on your skill level & age. Don’t be afraid to sign-up. There is a flavor for everyones ability!
CrossFit Games Open 15.1 Teens (AMRAP – Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 85# / 55#
5 Snatches, 85# / 55#
Teens boys and girls 14-15, and 16-17
CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)
9-Minute AMRAP of:
15 Sit-ups
10 Deadlifts, 65# / 45#
5 Snatches, 65# / 45#
*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+
CrossFit Games Open 15.1 Masters (AMRAP – Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 85# / 55#
5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+