CrossFit Ballwin – CrossFit

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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 (Time)


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