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Components
Mood Swing
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
05DEC2019 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
Go and Flow w/ Coach Christen
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
05DEC2019
Warm-up
30 SECONDS
Easy Bike
Inchworm to Push-up
Moderate Bike
Glute Bridge Walkouts
Faster Bike
Hollow Hold
30 SECONDS
Kettlebell Farmers Carry (30s Each Side)
Kettlebell Bent Over Rows (30s Each Side)
Kettlebell Overhead Carry (30s Each Side)
Kettlebell Stict Press (30s Each Side)
Kettlebell Deadlifts
Russian Kettlebell Swings
*Warmup Performed With a Single Light Kettlebell
Mobility
Kettlebell Lat Smash: 1 Minute Each Side
Child's Pose on Kettlebell: 1 Minute Each Side
Strength & Skill
Kettlebell Swings:
1. Going Up
2. Coming Down
3. Move Prep
Pull-Ups:
1. Push Away
2. Move Prep
Metcon
Mood Swing (AMRAP - Rounds and Reps)
AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (70/53)
15 Strict Pull Ups
After Party
Cool Down
Lats Foam Roll:
1-2 Minutes Each Side
Quads Foam Roll:
1-2 Minutes Each Side
Calves Foam Roll:
1-2 Minutes Each Side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 05, 2019
Athletes:
Men / Women
All Athletes
Leaderboard
Mood Swing
Teresa Koebbe
12/05/2019
3 + 24
Justin Stein
12/05/2019
2 + 44
Athletes
1
Teresa
Koebbe
12:00 PM CrossFit
3 + 24
2
Justin
Stein
9:30 AM CrossFit
2 + 44
3
Chad
Kottmann
5:00 AM CrossFit
4 + 5
ring rows
4
Douglas
Krohn
6:30 PM CrossFit
4 + 0
5
Ryan
Schneider
6:30 PM CrossFit
3 + 42
green band PU 53 KB
6
Elegan
Kramer
5:00 AM CrossFit
3 + 33
35# kettlebell Ring rows
6
Lars
Johansen
5:00 AM CrossFit
3 + 33
53# Ring rows
6
Spencer
Ehlers
5:00 AM CrossFit
3 + 33
53 lb kettlebell
7
Ellen
Conroy
5:00 AM CrossFit
3 + 24
Green and blue 35
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