CrossFit Ballwin – CrossFit

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Andrew Stitzel


Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Strength & Skill

Perform set of PRIMARY 1, rest 60, then perform set of Primary 2. Continue alternating until all 6 sets are complete.

PRIM1: Dumbbell Bench Press (Reps 10-10-8-8-6-6)

Increasing weight

PRIM2: Chin-Ups (6 Sets of Max Reps )


Metcon (AMRAP – Reps)

5 rounds for reps of:

1 min. Deadlifts

1 min. Push-Ups

1 min. Strict Knees to Elbows

*Total reps for all 5 rds

Bar Weights

Rx+ 225/155

Rx 185/125

Sc Wt: Should be light to moderate. Higher reps with maintained form