CrossFit Ballwin – CrossFit

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Warm Up # 2 (60 Sec) (No Measure)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups

Jump Rope


Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope


1 Lap Run

Strength & Skill

Split Jerk (6 Sets of 1 Rep)


Metcon (AMRAP – Reps)

3 Rounds: “Fight Gone Bad” Style

1 Minute of Shoulder to Overhead (95/65)

1 Minute of Sit-Ups

1 Minute of Box Jumps (24/20)

1 Minute of Burpees

1 Minute Rest