CrossFit Ballwin – CrossFit

View Public Whiteboard

Teresa Koebbe


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

It’s our jobs as coaches to teach, mold & refine our athletes. You are WHY we are here. Thursdays traditionally have the best athlete to coach ratio per class, take advantage of it! There are too many times I see gymnastics skill slowing down an athlete. Better Gymnastics + Body Awareness = Awesome Weightlifting

Muscle-ups (Practice/Technique)

Kipping (Practice/Technique )

Pull-ups (Practice/Technique)


Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#