Announcements

Join us for our Double Under clinic with Coach Taylor Tuesday the 13th at 6:30! Reserve your spot now!

CrossFit Ballwin – CrossFit

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Warm-up

200 Meter Run

60 SECONDS

Cossack Squats

Plate Front Raises to Overhead

40 SECONDS

Active Samson + Air Squat

Plate Hops

30 SECONDS

Slow Air Squats

Plate Counterbalance Squats

20 SECONDS

Squat Hold

Burpees to Plate

Mobility

DUMBBELL SQUAT HOLD: 1 MINUTE

DUMBBELL ANKLE STRETCH: 1 MINUTE EACH SIDE

CHILD’S POSE: 1 MINUTE

Strength & Skill

Dumbbell Power Snatches:

1. Hips

2. Elbows

3. Move Prep

Single Dumbbell Squats:

1. Hips

2. Elbows

3. Move Prep

Metcon

Looking for loads and variations that allow for a 18-24 minute workout

Hit & Run (Time)

4 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)