CrossFit Ballwin – CrossFit
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