Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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30 Seconds

Banded Pass Throughs

Lateral Hops Over Band

Front Plank

Banded Pull-Aparts

Forward & Back Hops Over Band

Right Side Plank

Banded Biceps Curls

Single Leg Hops Over Band (15s Each Side)

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Banded Lat Stretch: 1 Minute Each Side

Strength & Skill

Double Unders:

1. Squeeze the Quads

2. Grip it Soft

3. Move Prep

Strict Pull-Ups & Strict Press:

1. Grip It Hard

2. Squeeze the Legs

3. Move Prep


Shoulder Press (Build up to a Heavy Set of 5 Reps)


Heavy Metal (AMRAP – Rounds and Reps)


10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders