CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Rib Mobilization, Elevated Pigeon, Floor Sweep

Strength & Skill

Shoulder Press (5 Sets of 5 Reps)


Metcon (AMRAP – Rounds and Reps)


15 Min AMRAP:

10 x Ring Dips

10 x Power Snatches (95 / 65#)

Cash Out

Poor Man’s Glute Leg Raise (50 / 50 Each Side)