CrossFit Ballwin – CrossFit

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Stephen Ryman


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

Complete a set of Primary 1, then directly into Primary 2. Rest 60 sec between Super Sets.

*If you’re working on the Kipping movement, then utilize that time during Primary 2.

PRIM1: DB Walking Lunge (5 sets of 10 reps (20 steps))

*DB in each hand, increasing weight each round

*Focus on proper form through each step

PRIM2: Weighted Pull-ups (5 sets of 3-5 reps, increasing weight)

PRIM2: Max Strict Pull-Ups (AMRAP – Reps)

Max Strict Pull-Ups w/o coming off bar
*5 Sets of MR

*If unable to complete 5 strict reps, then work on kipping or jumping negatives.


Metcon (AMRAP – Rounds and Reps)

Ascending Ladder 11:

1 Ring Push-Up

1 Pendlay Row

1 Front Squat

2 Ring Push-Ups

2 Pendlay Row

2 Front Squats

3 Ring Push-Ups

3 Pendlay Row

3 Front Squats

4 Ring Push-Ups

4 Pendlay Row

4 Front Squats

….increasing 1 rep each round until time bust.


Rx+ 135/95

Rx 95/65

Sc 75/55

*Scale hand release push-ups for Ring Push-Ups