CrossFit Ballwin – CrossFit


Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Strength & Skill


ODD Minutes- Skill Level Pull-Up

EVEN Minutes- 50 Ft DB Pinch Grip Walk

1a: Weighted Pull-ups (6 Sets 3-5 reps, every ODD Minute)

1b: Pull-ups (5-8 Strict Pull-Up, every EVEN Minute)

**If Scaled, find a bar that will allow you to jump to chin above bar & slowly/controlled the decent to full extension. Remember, the shoulders should be engaged & not by your ears. Coaches will direct.

2: DB Pinch Grip Walk (6 sets of 50 ft.)

Grip DB hex head in both hands & walk the dance without dropping the weight


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Metcon (5 Rounds for reps)

5 cycles of AMRAP 3 of:

3 Squat Snatch

6 Bar Over Burpees

9 Pull-Up

*Rest 1 minute

Bar Weight:


Rx 115/75

Sc 85/55