CrossFit Ballwin – CrossFit

Colin Wright


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

Strength & Skill

Back Squat (5 sets of 5 reps)

**Warm up to complete all five sets at 80-85% of 1RM

**If able to perform at higher percentage, then shoot for all five sets at that weight


Metcon (AMRAP – Reps)


10 Ring Dips

30 Double Unders