CrossFit Ballwin – CrossFit

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Brandon Theisen


:30 Seconds

Easy Bike

Medicine Ball Deadlifts

Easy-Medium Bike

Squat to Medicine Ball

Medium Bike

Medicine Ball Strict Press

Faster Bike

Medicine Ball Thrusters


Medicine Ball Squat Hold: 1 Minute

Kettlebell Ankle Stretch: 45 Seconds Each Side

Strength & Skill

Wall Balls:

1. Fingers Up

2. Surface Area

3. Move Prep

Kettlebell Swings:

1. Wrecking Ball

2. Arms In the Air

3. Move Prep


1. Tight Circles

2. Move Prep


Weight on the bell and ball should be something that athletes could complete at least 25 repetitions unbroken when fresh.

Bee’s Knees (AMRAP – Reps)

5 Rounds for Reps:

1 Minute Wall Balls (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute Calorie Bike

1 Minute Rest