CrossFit Ballwin – CrossFit
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)
Stretches: Coaches Choice
Strength & Skill
1.: Handstand Push-ups (Practice / Technique)
2.: Turkish Get Up (1-1-1-1-1)
Practice taking 30 secs to get down & 30 secs to get up. This is tough work for the CNS. L/R=1 Rep
Metcon
Metcon (Time)
29Oct2015
For Time:
Buy In:
500m Row
3 Rds for Time:
15 x DB Snatches (50 / 30#)
30 x Double Unders
Buy Out:
500m Row
Cash Out
10 Min. Shoulder Mobility