CrossFit Ballwin – CrossFit

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Bob Naes


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

Choose PRIM1 or PRIM2, break-up Hollow Rocks as need between sets

PRIM1: Pull-ups (5 Sets of Max Rep (strict form))

PRIM2: Weighted Pull-ups (5 sets of 3-5 Reps)

*Athlete should be able to do 6-8 BW reps before attempting weighted PU

AUX: Hollow Rocks (100 Reps, broken as needed between PU)


Metcon (AMRAP – Rounds and Reps)


5 Weighted Pull-Up (20/14)

10 Decline Push-Up

15 Medball Clean (20/14)

*Feet on 30/24″ box for Push-Up

*Scale for Pull-Ups, 10 Inverted Ring Row