CrossFit Ballwin – CrossFit

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45 Seconds

Alternating Single Leg Touches

Inchworm to Push-up

Single Leg Alternating Dumbbell Romanian Deadlifts (Video)

Active Dive-bombers

Dumbbell Romanian Deadlifts

Push-up to Down Dog

*Warm-up performed with light set of dumbbells

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Forearm Smash: 1 Minute Each Side

Strength & Skill

AbMat Sit-Ups & Farmers Carry

1. Eyes

2. Move Prep (each)


1. Hip Sandwich

2. Slow Down the First Pull

3. Move Prep


Most of the time will take building up to the heavy set of 3 reps. Athletes will have 20 minutes to build up.

Deadlift (Build to a heavy set of 3 – 2 – 1)


Shrute Farms (AMRAP – Rounds and Reps)


100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)