CrossFit Ballwin – CrossFit

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45 Seconds

Easy Shuttle Runs

Slow Air Squats

Moderate Shuttle Runs

Push-up to Down Dog

Faster Shuttle Runs

1 Inchworm to Push-up + 3 Jumping Air Squats

*Do this with barbells not on the floor so there is space for the shuttle runs

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Front Rack Stretch: 60 Seconds

Wrist Stretch: 60 Seconds

Strength & Skill

Chest to Bar Pull-Ups:

1. Kick-Pop-Pull

2. Elbows Back

3. Move Prep


1. Push-Pop-Press

2. Elbows Forward

3. Move Prep


Thruster (Build to a heavy set of 3 reps)

-Thruster will come from the rack today

-Building in weight on unbroken sets of 3


Chest Hair (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)