CrossFit Ballwin – CrossFit

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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)

Metcon

Metcon (2 Rounds for reps)

20 AMRAP:

200m Sprint

20 Dumbbell Push Press 50’s/35’s

10 rest

20 AMRAP:

100m Farmer Walk 50’s/35’s

20 Push Ups

*One partner working at a time.