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)


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


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