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: Posterior Chain Floss, Rib Mobilization, Interior/Exterior Hip Rotation
Metcon
Happy 30th Birthday to Kent Higginbotham. May your ears burn all day. 😉
Metcon (Time)
“The Higginbotham 30”
Buy In: 1000m Row
30 x Overhead Squat (95 / 65#)
30 x Toes to Bar
30 x OHKBS (53 / 35#)
30 x Pull Ups
30 x Thrusters (95 / 65#)
30 x Hand Release Push-Ups
Buy Out: 800m Run
Cash Out
10-15 min of Mobility Work