CrossFit Ballwin – CrossFit

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Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup
Stretches: Pigeon, Dislocates, Scorpion/T-Twist

Strength & Skill

Primary focus for day is TGUs. The last couple training days we have gone overhead. Ive noticed the lack of stability in full extension or ability to drive the head/chest through to create a stable finish. TGU’s are a great way to train stabilizing the core while rotating the body around the arm extension.

Turkish Get Up (4 Rds of 3 Reps Each Side)

Double-Unders (Work Technique & Max Unbroken)


Metcon (Time)


Partner WOD

Partners alternate full rounds, to complete 10 rounds total of:

10 Thrusters 95/65

25 Double-Unders

10 Pull-Ups

The intent is unbroken sprints throughout, though breaking up the doubles and pull-ups for skills’ sake is acceptable. The thruster should be a light-medium weight you can do unbroken. Scale for DUs is 10-15 attempts + makes. Scale for pull-ups is jumping pull-ups

Cash Out

3 x Wall Walk w/ 10 x Shoulder Taps each time