CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds:

Active Samson

Kettlebell Deadlifts

Push-up to Down Dog

Russian Kettlebell Swings

Inchworm to Push-ups

Kettlebell Goblet Squats

*Performed with lighter kettlebell

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Reverse Lunges (Each Side)

5 Elbow Rotations

5 Strict Press & Reach

5 Romaninan Deadlifts

5 Front Rack Reverse Lunges (Each Side)

Mobility

Pigeon Pose with Kettlebell Lat Reach: 1 Minute Each Side

Strength & Skill

Kettlebell Reverse Lunges:

1. Torso

2. Move Prep

Kettlebell Swings:

1. Torso

2. Move Prep

Push Jerks:

1. Vertical Torso

2. Move Prep

Weightlifting

Push Jerk (Build up to a Heavy Triple)

Metcon

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)