CrossFit Ballwin – CrossFit

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Josiah Peacock


30 Seconds:

Easy Single Unders

Active Samson

Push-up to Down Dog

High Single Unders

Active Spidermans

Straight Leg Inchworms

Double Unders

Slow Air Squats

Push-up Plank Shoulder Taps

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats


Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Strength & Skill


1. Parallel Forearms


1. Vertical Forearms

2. Move Prep

Double Unders:

1. Relaxed Forearms

2. Move Prep

Power Cleans:

1. Fast Forearms

2. Move Prep


Choose a weight you can cycle for 20+ reps when fresh. Athletes should be able to cycle 3-5 reps per sets in the workout today

Undercover (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Cal Bike