CrossFit Ballwin – CrossFit

View Public Whiteboard


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
Stretches: Sampson Stretch, Single Leg Flexion, Posterior Chain Floss

Strength & Skill

Front Rack Lunge (5-5-5-5-5)

**1 Rep = L/R

**These are walking lunges.


Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Cash Out

90/45/45 Plank (2 Rds.)

90 sec. Front

45 sec. Left

45 sec. Right