CrossFit Ballwin – CrossFit

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30 Seconds

Easy Row

Medicine Ball Deadlifts

Box Step-ups

Moderate Row

Squat to Medicine Ball

Lateral Box Step-Overs

Faster Row

Medicine Ball Slams

Box Jump with Step Down

*All Performed To Lowest Box Setting

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Romanian Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

5 Front Rack Reverse Lunges


Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Child’s Pose on Box: 1 Minute

Strength & Skill

Review Finish position for all movements:

1. Box Jumps

2. Row

3. Wallballs

4. Dumbbell Movements


Singled Out (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

After Party

Metcon (No Measure)


3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell Static Squat

Rest as Needed Between Sets