CrossFit Ballwin – CrossFit

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Alex showing the moves he learned from the new Star Wars.


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

-Use the High Bar Position for the Back Squat

-After each set, immediately go into 8 Wall Balls

Back Squat (5 sets of 3 Reps)

AUX: 8 Wall Balls after each set of squats


Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP:

3 Push Jerks

6 Bar Over Burpees

9 Deadlifts

Bar Wts:

Rx+ 185/125

Rx 155/105

Sc 115/75