CrossFit Ballwin – CrossFit
Warm Up
1:00 EASY ERG
5 SINGLE ARM KB HIP OPENERS, EACH ARM
5 RUSSIAN KB SWINGS EACH ARM
5 KB HIGH PULLS EACH ARM
PRACTICE KB SNATCH
https://www.youtube.com/watch?v=Pm-b2XFeABA
ALSO TEACH TWIST AND PUNCH AS ANOTHER TECHNIQUE
5 KB SNATCH EACH ARM
1:00 MEDIUM ERG
5 SLOW BURPEES
5 FRONT SQUATS WITH WALL BALL
5 PUSH PRESS
5 THRUSTERS
5 WALL BALL SHOTS
5 BURPEES
200 M RUN
PRACTICE ROUND
5 WALL BALL SHOTS EACH
5 KB SNATCH EACH
5 BURPEES
Metcon
Metcon (Time)
“FLOOR TO CEILING”
Complete the following for time, with a partner
Break up reps as desired
WOD 1:
150 Wall Balls (20# / 14#)
150 KB Snatch (53# / 35#)
Every 3:00, starting at zero, perform 5 Burpees
Rest 3:00
WOD 2:
Accumulate 150/120 calories on any Erg
1:30 of running counts as 15 cal
Solo Athletes
75 Wall Balls (20# / 14#)
75 KB Snatch (53# / 35#)
Every 3:00, starting at zero, perform 5 Burpees
Rest 3:00
WOD 2:
Accumulate 75/60 calories on any Erg
Split calories across any machines.
1:30 of running counts as 15 cal