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: Anchored T-Spine, Super Rack, Couch Stretch
Strength & Skill
Bear Complex (20 Minute Clock: Perform every even minute)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
2 x Reps for Minutes 0, 2, 4, 6, & 8
1 x Rep for Minutes 10, 12, 14, 16, & 18
Metcon
Metcon (5 Rounds for reps)
“No More Turkey”
5 Rds of Max Points with Partner
60 Seconds
– Max Calorie Row (Partner A)
– Max Ring Push-Ups (Partner B)
*Partners Switch Movements*
60 Seconds
– Max Ring Push-Ups (Partner A)
– Max Calorie Row (Partner B)
*Rest 60 Sec.*
**POINTS**
1 Calorie = 2 Points
1 Ring Push-Up = 1 Point
Partners accumulate points after each round