CrossFit Ballwin – CrossFit

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Rob Zarrella


Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Strength & Skill


Training value is speed work unders destress. Recovery time is based on the time it takes to complete the Shuttle Sprints.

EVEN: Med Ball Wall Sit

ODD: 3m, 6m, & 9m Shuttle Sprints


Metcon (AMRAP – Rounds and Reps)

11 Ascending Ladder:

1 Thrusters

1 Strict Ring Rows*

2 Thrusters

2 Strict Ring Rows*

3 Thrusters

3 Strict Ring Rows*

4 Thrusters

4 Strict Ring Rows*

….so on, increasing by 1 rep per round until time expires.


Rx+ 135/95 – Muscle Ups

Rx 95/65

Sc 75/55

*To determine proper position, athlete must lay under rings with arms extended vertically. Rings should be adjust 3″ above finger tip reach.

*Body must remain in solid position while performing reps.