CrossFit Ballwin – CrossFit

View Public Whiteboard



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

Turkish Get Up (10 Min to work on TGU)


Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 18:

25 Pull-Ups

50 Burpees

100 Overhead Squats (45/35)

50 Box Jumps (24/20)

25 Pull-Ups

*One Partner working at a time

*Jumping Pull-Ups allowed