CrossFit Ballwin – CrossFit

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Sangita Aradhyula


Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Strength & Skill

Kipping (Practice/Technique )

Build a solid base of understanding the gymnastic Kip & how it transfer to movements

Unbroken Muscle-Ups (AMRAP – Reps)


Metcon (AMRAP – Rounds and Reps)

Ladder 11:

Power Clean

Muscle Up

*Increase 1 rep each movement for 11 minutes (i.e. 1-1, 2-2, 3-3, 4-4, 5-5, etc.

Bar Weight:

Rx+ 225/155

Rx 185/125

Sc Wt: Should be moderately heavy; breaking reps to keep good form.


Coaches will scale based on your progression ability with the movement.