CrossFit Ballwin – CrossFit

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Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups
Stretches: Floor Angel, Instep, 45 Sec Deep Front Squat Hold

Strength & Skill

**Don’t forget to pack your Hook Grips.

Single Arm Dumbell Press (5 rds. of 6-8 reps. on each side.)

High-Hang Clean (4 Rds. of 5 reps.)

**Stay at a light to moderate weight.

**Focus a strong pull and dropping under the bar.


Metcon (11 Rounds for reps)


11 Minute EMOM of:

15 x Kettlebell Swings (54#/36#)

12 x Air Squats

9 x Push Ups

**Half squats and half push ups don’t count.
**Count the successful reps for each round.

Cash Out

Shoulder H.J. (50/50)