CrossFit Ballwin – CrossFit

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Jeff Farris


Warm-up (No Measure)

1 Minute

Easy Bike


Front Rack Stretch

:45 Seconds

Medium Bike

Push-up to Down Dog

Squat Hold

:30 Seconds

Faster Bike

Air Squats

Wrist Stretch

Barbell Warm-up (5 reps each)

Good Mornings

Back Squats

Elbow Rotations

Strict Press

Overhead Squats

Stiff-Legged Deadlifts

Front Squats


Metcon (AMRAP – Rounds and Reps)

Teams of 3:


75/50 Calorie Assault Bike or Row

75 Wallballs (20/14)

50 Power Cleans (115/85)

Athletes will split up the work as they determine as a team.

The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women.

The opening barbell should be something

that athletes are capable of completing 20+ repetitions.