CrossFit Ballwin – CrossFit

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Kyle Schreiber


:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Banded Air Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Wrist Stretch – 1 Minute

Squat Hold – 1 Minute

Strength & Skill

Chest to Bar Pull-Ups:

1. Press, Pull

2. Move Prep

Double Unders:

1. Pointer & Thumb

2. Pogo Stick

Squat Clean:

1. Checkpoints

2. Move Prep


Position Cleans x 3 (Build to a Heavy Complex)

Three cleans in consecutive motion, but pulled from different positions. Those three positions are from mid-thigh, knee level, and the floor.


Metcon (Time)

3 Rounds for Time:

18 Chest to Bar Pull-Ups

40 Double Unders

12 Squat Cleans (135/95)