CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Interior / Exterior Hip Mobile, Sink Mobile

Strength & Skill

Back Squat (5 Sets of 4 Reps @ 30X1)


Metcon (AMRAP – Rounds and Reps)


Complete as much as possible in 13 minutes.

Ascending Rep Scheme by 1

1 x Ring Dips

1 x Box Jumps (24 / 20″)

2 x Ring Dips

2 x Box Jumps

3 x Ring Dips

3 x Box Jumps



10-15 Mobility Work

**Ask a coach for an individual focus areas