CrossFit Ballwin – CrossFit

View Public Whiteboard

Dan Giesler


Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.


Use extra time in class to work on a skill troubling you in Metcons.

Metcon (Time)

4 Rds for Time:

30 Double Unders

10 Deadlifts

20 Wall Balls (20/14)

5 Ring Muscle-Ups


Rx+ 315/205

Rx 275/185

Sc Roughly 60-70% of 1RM Deadlift