CrossFit Ballwin – CrossFit

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J. Stein, party of one.


Line Drills:

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


1. Pigeon Pose – 1:00 each side

2. Down Dog W/ Foot Pedel – 1:00

Strength & Skill

Metcon (Time)

Complete for Time:

80 Double Unders

80 Air Squats

800 Meter Run

400 Meter Odd Object Run (100ish/50ish)

40 Kettlebell Swings (70/53)

40/30 Cal Bike