Reminder: No Yoga on Sunday. Labor Day (Monday) there is only one class @ 930am.

CrossFit Ballwin – CrossFit

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10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds

-Single Side KB Swing (Left)

-Lunge (Right)

-Clean & Press (Left)

-Single Side KB Swing (Right)

-Lunge (Left)

-Clean & Press (Right)

-Turkish Getup (Left)

-Figure 8’s (Front Pass)

-Turkish Getup (Right)

-Figure 8’s (Back Pass)
Stretches: Posterior Chain Floss, Sampson Stretch

Strength & Skill

Deadlift (5 Rounds of 3/8 Super Set)

**Heavy sets of three reps, immediately followed by a volume rep of eight.

**Example: 3 RM (80 to 90% 1 RM) followed by 8 reps (45 to 55% 1 RM), no rest between 3/8’s

**Build separate bars for lifts


Metcon (Time)


Complete for Time:

800m Run

20 x Box Jumps (24 / 20″)

40 x Sit-Ups

20 x Pull-Ups

40 x Wall Balls (20 / 14#)

400m Plate Run (45 / 25#)

Cash Out

150 x Flutter Kicks