Blackout Week! No preparing, No WOD hopping…..Just show up and train. CrossFit is about being able to do any physical task at any time. **Post results on the whiteboards and they will be entered into performance. Social media: #crossfitballwin

CrossFit Ballwin – CrossFit

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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)
Stretches: Scorpion/T-Twist, Sampson Hold (30 sec. each side)


Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Cash Out

Hollow Hold (3 Max holds for time)