CrossFit Ballwin – CrossFit

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Ben Atkinson


30 Seconds:

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Air Squats

Wall Ball Partner Warm-up:

*Grab a partner and a light wall ball for this warm-up. Place athletes on opposite sides of the room.

2 Rounds:

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes


Chest Stretch: 1 Minute

Medicine Ball Squat Hold: 45 Seconds Each Side

Strength & Skill


1. Where to Move Faster

2. Move Prep

Burpees Over Rower:

1. Feet Back vs. Knees Up

2. Move Prep

Wall Balls:

1. Wait to Squat

2. Move Prep

Dumbbell Snatch:

1. Changing Hands

2. Move Prep


Vader (Time)

3 Rounds:

24/18 Calorie Row

21 Wall Balls (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Rx+ :

Wall Balls (30/20)

Dumbbell Snatches (70/50)