CrossFit Ballwin – CrossFit

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Anthony Hodge


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


If you get done quickly, stay after and work on Pull-Ups, Bar Muscle-Up, etc.

Bear Complex WOD (5 Rounds for weight)

Complete 5 rounds:

Complete the following cycle 7 times each round:

-Power Clean

-Front Squat

-Overhead Press

-Back Squat

-Overhead Press

+Rest as needed between rounds

*Do not drop the weight. Stay connected through the round.

**If weight is dropped, count number of drops and perform 8 times the amount of burpees as a penalty.

***Work up the heaviest weight possible.