CrossFit Ballwin – CrossFit

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Linda Boman


Run 200 Meters

25 ft. Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Front Rack Stretch – 1:00

Couch Stretch – 1:00 Each Leg

Strength & Skill

Double Unders:

1. Bound

2. Hands

3. Movement Prep

Hang Squat Cleans:

1. Hook Grip

2. Jump Tall, Get Small

3. Stand Up

4. Movement Prep


Choose a weight on the barbell that could be performed 15+ repetitions unbroken when fresh.

Metcon (Time)

5 Rounds for Time:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)