CrossFit Ballwin – CrossFit

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Karen Shanker! Congrats on the PRs yesterday in both Back Squat,


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

Alternate between Primary 1 & Primary 2, with 60 seconds in between sets

PRIM1: Cossack Squat (5 Sets of 8-10 Reps (L/R=1))

After form in perfected, use a dumbbell or kettlebell to increase weight.

PRIM2: Handstand Push-ups (5 Sets of 8-10 Reps)

Scale appropriately & add how you scaled movement in the ‘comment’ section.


Metcon (AMRAP – Rounds and Reps)


8 Dumbbell Man-Makers

10 Box Jumps (20/24)

*Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

Dumbbell Weight:

Rx+ 50’s/35’s

Rx 40’s/20’s

Sc Wt. Moderate to light, able to move smoothly though full reps.