CrossFit Ballwin – CrossFit
Nikki Beitenman
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
EMOM 12
EVEN: 2x CLUSTERS
ODD: PULL-UP SKILL
EVEN: Squat Clean Thruster (2 Reps every EVEN minute)
ODD: Pull-ups (ODD min Skill WORK)
Work on smoothing out Kipping or Butterfly Pull-Ups for Metcon.
Metcon
Take your choice…they both suck. If you don’t have Fran as a benchmark, then complete it.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Heavy Fran (Time)
15-12-9 Reps for Time:
Thrusters (135 / 95#)
Weighted Pull-Ups (45#)
**Use a 45# Dumbbell between the legs or the dip belt
**Females have Dead Hanging Pull-Ups