CrossFit Ballwin – CrossFit

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Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.
Stretches: Banded Bully, Anchored T-Spine, Single Leg Flexion

Strength & Skill

Position Cleans x 3 (1 Complex – 10 E2MOM )

Three cleans in consecutive motion, but pulled from different positions. These positions are ground, hang and mid hang. Reps can start at mid hang and work towards ground or in reverse. The area of pull needing to be worked, will be based on each athlete.


Metcon (Time)


With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75/55#

From 5:00-10:00 use 95/75#

From 10:00-15:00 use 115/95#

**Continue adding 20 lb. every 5 minutes for as long as you are able

**Track number of minutes completed