CrossFit Ballwin – CrossFit
Warm-up
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)
Metcon
Kettle Bear Complex Part 1 (AMRAP – Rounds and Reps)
Kettle Bear Complex
2-person team or solo
15 min AMRAP
Each Partner completes 6 reps. Switch after 2 reps
Weight: Must be able to thruster the KB 5+ times
KB Power Clean
KB Goblet Squat
KB Thruster
KB Backsquat
KB Thruster
100M suitcase carry after each set of complex
4 Minute Rest
Metcon
Kettle Bear Complex Part 2 (AMRAP – Rounds and Reps)
10 min AMRAP
2 Partners or Solo
32 KB Swings
2 Turkish Get-Ups (each)
16 KB Sumo Deadlift High Pulls
2 KB drag Bear Crawls (each)
8 Burpees over the KB