CrossFit Ballwin – CrossFit

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Joni Barry


Warm Up #7 (JR- 30 sec) (No Measure)

100 Jumping Jacks

High Knees – 30sec

Butt Kicks – 30sec

Frankenstein Walks – 30sec

Hallow Hold – 30sec

Back Extensions – 30sec

Sit-Ups – 30sec

Push Ups- 30sec


Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill

Position Cleans x 3 (20 min to build up to a heavy single complex)

Three cleans in consecutive motion, but pulled from different positions. These positions are ground, hang and mid hang. Reps can start at mid hang and work towards ground or in reverse. The area of pull needing to be worked, will be based on each athlete.


Metcon (Time)

5 Rounds for Time:

20 Bench Press

150 Double Unders


Rx+ 225/155

Rx 165/110

Sc 115/75 – Heavy Rope