CrossFit Ballwin – CrossFit

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Emily Emerson


:30 Seconds

Knuckle Drags

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Pizza Tag

Modified Barbell Warm-up:

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbows Rotations

5 Good Mornings

5 Back Squats


Wrist Stretch: 45 Seconds

Front Rack Stretch: 1 Minute

Child’s Pose: 45 Seconds

Strength & Skill


1. Seat First


1. Feet First

2. Move Prep

Power Cleans:

1. Elbows First

2. Move Prep

Push Jerks:

1. Elbows First

2. Move Prep


In the first half, choose a pull-up variation that can be completed 21+ times when fresh. For the second part, choose load on the barbell that could be cycled 25+ reps unbroken.

Chain Reaction (Time)

3 Rounds:

21/15 Cal Bike

21 Pull-ups

Directly Into…

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)