CrossFit Ballwin – CrossFit

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Old School


General Warm-Up:

200m Run

10 Walking Lunge

10 Push-Ups

40 Single Unders

30 Sec. Bar Hang

Sampson Stretch

400m Run

20 Walking Lunge

20 Push-Ups

80 Single Unders

10 T-Twists & Scorpions

45 Sec. Bar Hang

Strength & Skill

Skill Specific Warm-Up:

Double Under Mechanics

-Increase skill & zero in on scalability of metcon requirements

Chest To Bar/Pull-Up Mechanics

Gliding Kip

Kipping Pull-Up

Chest to Bar


For this workout shoot for a consistent round time of 1:30 to no more than 2 minutes per round. This means scaling should be done appropriately to keep the athletes moving nonstop.

Metcon (AMRAP – Rounds and Reps)


9 Chest to Bar

30 Double Unders

16 Jump Lunges