CrossFit Ballwin – CrossFit

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Kim Fleming


:20 Second Jump / :40 Second Stretch

Lateral Hops Over Bar


Forward and Back Hops Over Bar

Push-up to Down Dog

Easy Single Unders

Active Samson

Higher Single Unders

Active Spidermans

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Front Rack Stretch: 90 Seconds

Wrist Stretch: 1 Minute

Strength & Skill


1. The Recovery

Double Under:

1. One Sided

2. Move Prep

Hang Squat Clean:

1. Let It Go

2. Up vs. Out

3. Move Prep


Metcon (1 Rounds for time)

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders

5-5-4-4-3-3 Hang Squat Cleans

*Climb in weight on the hang squat clean each round.

*Score is slowest round.