CrossFit Ballwin – CrossFit

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Michele Bredow


:20 Seconds

Easy Jog Around Boxes

Quad Stretch

Straight Leg Kicks

Side Lunges

Moderate Jog Around Boxes

Cradle Stretch

Walking Samson

Deep Side Lunges

Faster Jog Around Boxes

Walking Spidermans

Push-up to Down Dog (In Place)

Slow Air Squats

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Elevated Front Rack Stretch: 1 Minute

Calf Stretch on Box: 45 Seconds Each Side

Strength & Skill


1. Heels Vs. Toes

Box Jump Overs:

1. Hips & Height

2. Move Prep

Front Squats:

1. Angles

2. Elbows

3. Move Prep


Athletes should be capable of completing 18+ unbroken when fresh.

Sea Legs (Time)

3 Rounds:

500 Meter Row

12 Front Squats (155/105)

21 Box Jump Overs (24/20)