CrossFit Ballwin – CrossFit

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Erik Morrell


200 Meter Jog


20 Jumping Jacks

10 Air Squats

8 Spidermans (4 each leg) 6 Push-ups

**repeat once more


“Barbell Warm-up”

• 5 Good Mornings

• 5 Back Squats

• 5 Elbow Rotations

• 5 Strict Presses

• 5 Stiff-Legged Deadlifts

• 5 Front Squats

**completed with empty barbell


Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Strength & Skill

Movements Specific:

-Double Under Drills

-C2B & Kipping Review

-Front Squat, building up in weight for metcon


Metcon (Time)


3 Rounds:

10 Front Squats (185/125)

20 Chest to Bar Pull-ups

50 Double Unders
**On the barbell we are looking for a heavier stimulus, but something that athletes could complete 15+ Front Squats unbroken when completely fresh.

**Modifications for Double Unders:

A. 50 Double Unders

B. 100 Single Unders

C. 1 Minute of Double Under Attempts

**Modifications for Chest to Bar Pull-ups:

A. Cut Repetitions to 10 or 15

B. Chin over Bar

C. Ring Rows

D. Banded Pull-ups