CrossFit Ballwin – CrossFit

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:20 SecondsĀ each movement:

Jumping Jacks

Air Squats

Single Unders

Knuckle Drags

Single Unders

Active Spidermans

Double Under Practice


Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats


1. Front Rac Stretch – 1 min.

2. Pigeon Pose – 1 min. each side

Strength & Skill

15 minutes to build up on Paused Front Squat, then transition to a heavy Front Squat.

Paused Front Squat (Build up to a hard but doable weigth.)

*Rep must consist of a three second pause at the bottom

Front Squat (Build to a heavy, but doable weight.)


Metcon (AMRAP – Rounds and Reps)


15 Abmat Sit-Ups

30 Double Unders