CrossFit Ballwin – CrossFit

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Jessica Cappa


The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

Strength & Skill

KB/DB Overhead Squat (Work up to a moderate set of 3 reps (each side))

Single KB/DB Overhead Squat


Metcon (2 Rounds for reps)

Partner AMRAP 11:

6x 20ft Shuttle Sprints

Wall Balls (20/14)

*Partner A completes Shuttle Sprints

*Partner B completes as many WB’s as possible (count)

-Continue alternating based on time for Shuttle Sprints

—Rest 4 Minutes—

Partner AMRAP 11

2x 20ft Bear Crawl

Dumbbell Box Overs (24/20″)

*Partner A completes Bear Crawls

*Partner B completes as many DB Box Overs as possible (count)

-Continue alternating based on time for Bear Crawls

DB Weights:

Rx 50’s/35’s

Sc Hard, but doable