CrossFit Ballwin – CrossFit

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Justin Stein


Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups

Strength & Skill

Complete Primary 1, then Primary 2

PRIM1: KB Snatch (5 sets of 5 reps each side)

Build in weight, but focus on technique.

PRIM2: Kettlebell Swing Test (Weight)

30 Unbroken Rep Test
Solid Russian swings, 30 unbroken reps for weight.


Metcon (Time)

Alternating For Time:

10-9-8-7-6-5-4-3-2-1 Reps

Overhead Squat

1-2-3-4-5-6-7-8-9-10 Reps

Box Jumps

Bar Weights:

Rx+ 155/105

Rx 115/75

Sc should be challenging but able to do almost unbroken.

Box Heights:

Rx+ 30/24

Rx 24/20

Sc 20 or step-ups