CrossFit Ballwin – CrossFit

View Public Whiteboard

Kyle, bring back the stache. 🙁


:30 Seconds

Quad Stretch

Right Arm Farmers Carry

Active Samson

Left Arm Farmers Carry

Active Spidermans

Right Side Kettlebell Deadlift

Slow Air Squats

Left Side Kettlebell Deadlift

Push-up to Down Dog

Kettlebell Goblet Squats

(Using 1 Light Kettlebell)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Kettlebell Ankle Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

Strength & Skill

Kettlebell Swings:

1. Hips Through

2. Different Gears


1. Finish Position

2. Heels Down

Back Squats:

1. Back Rack

2. Hips Through


Back Squat (3 Set of 5 Reps )

*Warm up to complete as prescribe

*Working Set @ 80-85%


Getting just outside the comfort zone and pushing for unbroken sets is the goal on the kettlebell.

Metcon (Time)

21-15-9 for Time:

Kettlebell Swings (70/53)