CrossFit Ballwin – CrossFit
Brandon Gillett
Warm-up
Bike Warm-up:
:45 Easy
:30 Medium
:15 Hard
:30 Seconds
Active Spidermans
Cossack Squats
Active Samson
Air Squats
Push-up to Down Dog
Banded Side Shuffles
Pausing Banded Air Squats
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
Pigeon Pose – 1 Minute Each Leg
Strength & Skill
Kettlebell Swings:
1. Knees Back
2. Move Prep
Front Squats:
1. Bar Back
2. Move Prep
Metcon
The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round. Athletes should be able to go unbroken on the Kettlebell.
Metcon (2 Rounds for reps)
AMRAP 7:
21-15-9 Reps
Kettlebell Swing (70/53)
Front Squat (115/80)
Cal Bike
Rest 5:00
AMRAP 5:
15-12-9 Reps
Kettlebell Swing (53/35)
Front Squat (95/65)
Cal Bike