CrossFit Ballwin – CrossFit
Shanaynay Thomas
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
Split Jerk (4-3-3-2-2-1)
Metcon
Metcon (Time)
For Time w/ Partner:
500-400-300-200-100 meter Row (x2)
*Partner dual Kettlebell Rack Hold (53/35#)
*5 Burpee penalty for each drop of kettlebells
Coaches, read comments on WOD