CrossFit Ballwin – CrossFit

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Devon getting ready for the baby!


10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds

-Single Side KB Swing (Left)

-Lunge (Right)

-Clean & Press (Left)

-Single Side KB Swing (Right)

-Lunge (Left)

-Clean & Press (Right)

-Turkish Getup (Left)

-Figure 8’s (Front Pass)

-Turkish Getup (Right)

-Figure 8’s (Back Pass)

Strength & Skill

Complete all push-ups, then all sit-ups. Rest as needed between movements. Be strict on the form & record times.

100 Push-Ups (Time)

Athlete must have full lockout at top & arms bent 90 degrees at bottom.

150 Sit-Ups (Time)


Metcon (7 Rounds for time)

7 Rds (each timed):


12 Ring Dips

30 sec Hanging L-Sit

*Rest 60 sec between rds.

KB Weight:

Rx+ 70/53

Rx 53/35

Sc 35/26