Reminder: Don’t forget this Sunday @ 1pm (after Yoga) is the CrossFit Total. You will have 3 attempts to find your 1RM on Press, Squat & Deadlift. Even if you’re not participating, come support your CFB family. Visitors welcome, too.

CrossFit Ballwin – CrossFit

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If you are doing the CF Total Sunday, take the next couple days light.

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups
Stretches: Rib Mobilization, Sink Mobile, Single Leg Flexion

Strength & Skill

1a: Inverted Ring Rows (50-80 Reps Total)

**Athlete may choose the rep scheme, but complete the total reps.

**Beginner complete 50 Reps

**Seasoned complete 80 Reps

**Try pulling these with a False Grip for Muscle Up progression

1b: Double-Unders (Work Max Unbroken Reps / Technique & Progression)


This Metcon is brought to you by Alex Luebbers.

Metcon (Time)


Complete for Time:

30 x DB/KB Snatch

40 x Double Unders

20 x DB/KB Snatch

80 x Double Unders

10 x DB/KB Snatch

120 x Double Unders


Rx+ : 70# / 44#

Rx : 54# / 36#

Sc : 36# / 18#

Cash Out

Strict Toes-To-Bar (20 Slow Strict Reps)