CrossFit Ballwin – CrossFit

Lisa Naes


Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups

Strength & Skill

For 18 min continue to repeat movements 1, 2, & 3 for 6 rounds; increasing weight based on form

1: Supinated Grip Barbell Rows (6 sets of 10 reps, increasing)

2: Front Rack Lunge (6 sets of 10 steps, increasing)

3: Turkish Get Up (6 sets of 2 reps each side, increasing)


Metcon (4 Rounds for reps)

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest.

-First 8 intervals will be, Bottoms Up Front Squat (45/35). Bars in front rack & rest period is in the bottom of the squat.

-Second 8 intervals are Overhead to Shoulder (45/35). Rest period is with bar locked out overhead.

-Third 8 intervals are Bastard Sit-Ups (45/25 Plates)

-Fourth intervals are Banded Push-Ups (Green/Red bands). Rest periods are in the locked out up/plank position.

*No rest between exercises

*Post total reps per each round

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.