Don’t forget to get your team signed up for our Barbells for Boobs Team WOD on October 28th!

CrossFit Ballwin – CrossFit


DeFranco’s “Limber 11” (No Measure)

1) IT Bands Foam Roll (10-15 passes)

2) Adductors/Inner Thigh Foam Roll (10-15 passes)

3) Lacrosse Ball Glutes (0:30-2:00 min.)

4) Bent-knee Iron Cross (5-10 reps)

5) Rollover Into V-Sits (10 reps)

6) Rocking Frog Stretch (10 reps)

7) Fire Hydrant Circles (10 forward, 10 back)

8) Mountian Climbers (10 ea. leg)

9) Cossack Squats (5-10 ea. leg)

10) Seated Piriformis Stretch (20-30 sec ea. side)

11) Rear-Foot-Elevated Hip Flexor (5-10 reps, 3 sec. hold ea. side)

Strength & Skill

Lvl.1: Kipping (Skill Work)

Lvl2: Pull-ups (5 Set of MR or Progression)

-For those working on pull-ups, assess your progression with coach & develop new scaled options

Lvl 3: Muscle-ups (5 Sets of MR or progression)

-Focus on proper reset to complete more efficient multiple reps

-Progression Work


Metcon (10 Rounds for time)

10 Rds, each for time:

Perform max effort 250m Row, then rest 2 min.

-Keep track of the time for each 250m row

-The goal is to check max aerobic output with the ability to recover