CrossFit Ballwin – CrossFit

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Warm-up

2 MINUTES FOR QUALITY:

10 Glute Bridges

10 Kettlebell Deadlifts

2 MINUTES FOR QUALITY:

20 Single Unders

10 Russian Kettlebell Swings

2 MINUES FOR QUALITY:

10 Single Leg Glute Bridges (5 Each Side)

10 Kettlebell Goblet Squats

*Performed with Light Kettlebell

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Kettlebell Calf Smash: 30 Seconds Each Side

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

Strength & Skill

Double Unders:

1. Body Up, Hands Down

2. Move Prep

Kettlebell Swings:

1. Hips Back, Bell High

2. Move Prep

Squats:

1. Head & Shoulders

2. Move Prep

Weightlifting

Back Squat (Build up to a Heavy 3 set of 5 reps)

Metcon

Taco Bell (AMRAP – Rounds and Reps)

AMRAP 9:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

After Party

BODY ARMOR

3 Giant Sets:

14 Front Rack Step Back Lunges

21 Glute Bridges

Rest 3 Minutes Between Sets