CrossFit Ballwin – CrossFit

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Ross Hardy

Warm-up

:30 Seconds

Active Samson

Kettlebell Deadlifts

Active Spidermans

Right Arm Russian Kettlebell Swings

Push-up to Down Dog

Left Arm Russian Kettlebell Swing

Performed with one light kettlebell

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Kettlebell Ankle Stretch: 45 Seconds Each Side

Kettlebell Squat Hold: 1 Minute

Strength & Skill

Kettlebell Swings:

1. Weight Back

2. Move Prep

Box Jump Overs:

1. Styles

2. Move Prep

Front Squats:

1. Arms Parallel

2. Eyes Parallel

3. Move Prep

Weightlifting

Front Squat (15 minutes to build to a Heavy Single)

Metcon

Funny Bone (Time)

21-15-9 Reps:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)