CrossFit Ballwin – CrossFit

Brendan Wuest


Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Strength & Skill

Overhead Squat (Build to a Heavy set of 2 Reps)

Scaled- Mobility with Crossover Symmetry & Front Squat for Loading


Metcon (3 Rounds for reps)

3 Rounds of 5 min. rounds, with Max Reps Each Movement:

0 to 2 min. 400m Run, then double-unders

2 to 3 min. DB Shoulder to Overhead

3 to 4 min. Pull-Ups

4 to 5 min. DB Hang Squat Clean

**Recover 5 minutes between rounds, for max effort.

DB Weight:

Rx+ 50’s/35’s

Rx 35’s/20’s

Sc 25’s/15’s