CrossFit Ballwin – CrossFit

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Josie Portell


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

PRIM1: Ring Dips (5 sets of MR)

PRIM2: Renegade Row (5 sets of 10 (each side))


Metcon (Time)

For Time:

45 Cal Row

45 DB Thrusters

45 DB Single Leg Deadlift

45 DB Lunge

45 Cal Row


Use a moderate to heavy weight that is hard but doable. Challenge yourself, but keep form squared away.

*SLDL rep L/R=1

*Lunge rep L/R=1