CrossFit Ballwin – CrossFit

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Jeremy Chacon

Warm-up

:30 Seconds

Jogging Around Line of Kettlebells:

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks


Side Lunge

Moderate Jog

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Faster Jog

Side Shuffle (:15 Seconds Each Direction)

:15 Butt Kickers / :15 High Knees

:15 Bear Crawl / :15 Backwards Bear Crawl

Kettlebell Game

Mobility

Child’s Pose on Kettlebell: 1 Minute

Down Dog: 1 Minute

Kettlebell Thoracic Opener: 1 Minute

Strength & Skill

Row:

1. Slide & Swing

Kettlebell Swings:

1. Overhead Position

2. Getting Overhead

3. Move Prep

Bear Crawl:

1. Balance

2. Opposite

Metcon

Athletes should choose a weight on the kettlebell that they could complete at least 25 repetitions unbroken when fresh.

Bells and Whistles (AMRAP – Rounds and Reps)

AMRAP 15:

400/350 Meter Row

20 Kettlebell Swings (53/35)

100′ Bear Crawl