CrossFit Ballwin – CrossFit

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Amber Dennison


Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill


Pick two weaknesses that you want to work on. One must be body weight and one must be a Barbell/DB/KB movement.

EMOM 20:

1st Minute: Body Weight Movement

2nd Minute: Barbell/DB/KB Movement


Metcon (Time)

21-15-9-15-21 reps for Time:

Overhead Kettlebell Swing

Med Ball Clean (20/14)

**200m Med Ball Run, between each round

KB Weight:

Rx+ 70/53

Rx 53/35

Sc 44/26