CrossFit Ballwin – CrossFit

View Public Whiteboard

Sara Sanders


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)

Strength & Skill

Work on movements or build up to weights specific to the metcon (i.e. kipping T2B, Muscle-Ups, Scalable Options, etc.)


Metcon (3 Rounds for time)

With a running clock, complete each round for time, resting between each round.

RD 1) 21-15-9 for Time:


Toes To Bar

–5 min rest —

RD 2) 15-12-9 for Time

Power Clean

Strict Handstand Push-up

–5 min rest–

RD 3) 9-7-5

Back Squat



Thrusters Weight:

Rx+ 95/65

Rx 75/55

Sc 65/35

Power Clean Weight:

Rx+ 165/110

Rx 135/95

Rx 95/65

Back Squat Weight:

Rx+ 205/145

Rx 185/125

Sc 135-115/75-65
Each individual round is timed after the 5 min rest. This amount of rest time is to allow for recover and maximum during the metcon.


Core stability work if time remains in class. You pay for an hour, you’re gonna get an hour. 🙂