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: Posterior Chain Floss, Rib Mobilization, Interior/Exterior Hip Rotation


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