CrossFit Ballwin – CrossFit

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1 Round:

10x Walking Lunges

10x Push Presses empty bar

10x Russian Swings

10x Supermans

10x Air Squats

10x Step-ups


Couch Stretch

Anchored T-Spin

Strength & Skill

Perform 1a, 1b, & 1c, as one big set:

1a) KB Reverse Lunges: 3 x 6 ea. Rest 30s.

1b) KB 1-Arm Rows: 3 x 8-10 ea. Rest 30s.

1c) Side Planks: 3 x 20s ea. Rest 30s.

1a: Reverse Lunges (3 sets of 6 reps (each side))

1b: 1-Arm KB Rows (3 sets of 8-10 reps (each side))

1c: Side Planks (3 sets of 20 sec. (each side))


Metcon (Time)


5 RFT:

50x Double Unders

20x OKBS (53/35#)

10x Burpee Box Jumps (24/20″)

L3: (30 DU’s)

L2: (30s of Attempts) (35/25#) (20/15″)

L1: (50 Singles) (35/25# Russian Swing) (Burpees, no Box)