CrossFit Ballwin – CrossFit

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Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.
Stretches: Band Pull, Thoracic Smash, 60 sec Deep Squat

Strength & Skill

L-Sit to Pass Through Holds (3 Sets of 5 / Technique)

Perform on parallettes. No touching the ground.

Weighted Pull-ups (8-6-4-2-ME-ME / Technique)

**Use 50-60% of the 2 Rep weight for Max Effort

**If scaling, work on “negative” Pull-Ups. Jump then lower to full extension.


Metcon (AMRAP – Rounds and Reps)


10 Minute AMRAP:

10 x Power Snatch (75 / 55#)

5 x Burpees


Hollow Hold (3 Sets Max Time)