CrossFit Ballwin – CrossFit

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Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups
Stretches: Band Pull, Single Leg Flexion, 3rd World (30 Sec. Hold)

Strength & Skill

Back Squat ([7.5.3] 5-5-5-5-5)

**The option between Low Bar & High Bar back squats are up to the athlete. If you are doing Low Bar back squats, look up the percentages in Wodify under that movement.

**Percentages should be close to 70 to 80 % of 1rm.


Metcon (Time)


21-15-9 reps of:

Thrusters (115#/85#/65#)

Ring Dips or Parallette Dips

**Thrusters are heavier, so be focused on resting the bar in a deep rack in the squat.

**Move that weight Monday!! 🙂

Cash Out

Hello Dollys (130 Reps. )