CrossFit Ballwin – CrossFit

Upcoming PathWeigh clinic next weekend


Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups


Take time before the benchmark to review butterfly & kipping movements, along with the requirements for good & bad reps. If you are scaling, try a different movement then one that you’ve been working on. Remember, scaled movements are progressive….so, they should be difficult at you skill level.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Strength & Skill

Deadlift (5 Sets of 12 Reps)

Build to a moderate weight and maintain all 5 sets. Use it to stretch the hamstrings out from lunges, yesterday.