CrossFit Ballwin – CrossFit

Justin Fadler


Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Strength & Skill

Complete this cycle of 3 movements for 18 minutes, increasing weight, range of motion, or height.

Min 1: Plate Pinch (Utilize metal or rubber plates)

Walk 60 ft., pinching plates for grip control.

Min 2: Inverted Supine Row (8 to 10 fully engaged (chest to bar))

Bar Racked – To Chest

Rings – To Arm Pits

Min 3: Dynamic Push Ups (Narrow Grip, explosive push-up)

Utilize two plates close to the shoulders, push-up dynamically to catch on the plates (45/25)


Metcon (Time)

4 RFT:

8 Chest to Bar

12 Shoot Through

4 Full Clean


Rx+ 225/155

Rx 165/110

Sc 115/75
Video for Shoot Throughs: