CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Calf Stretch, Couch Stretch, Band Pull

Strength & Skill

Sled Push (5 rds. of 60m Push)

**High position up, low position back.

**Increase weight to hard, but doable.


Metcon (Time)


3 Rounds for time of:

10 x DB Walking Lunge (50# / 30#)

15 x Strict Pull Ups

250m Plate Run (45# / 25#)

**Lunges are L/R= 1 rep.

Cash Out

Mobility drill: Heel Cord Smash & Stretch