CrossFit Ballwin – CrossFit

Jason Hoffman


Group Warm – Push Up Focus (No Measure)

:20 seconds Jumping Jacks

5 Push-ups

:20 seconds Spidermans

4 Push-ups

:20 seconds Samson Stretch

3 Push-ups

:20 seconds Air Squats

2 Push-ups

:20 seconds Knuckle Draggers

1 Push-up

:20 seconds Jumping Jacks


Metcon (Time)

“Deck The Halls”

*Using a deck of cards, each number represents repetitions (Face cards = 10)

Suit represents the movement.


Hearts = AbMat Sit-Ups

Diamonds = Box Jumps (24/20″)

Spades = Jump Lunge (L/R=1)

Clubs = Burpees

Jokers = 500m Row (each)


Hearts = Toes to Bar

Diamonds = Box Jumps (30/24″)

Spades = Wt’d Jump Lunge (25’s/15’s; Reps L/R=1)

Clubs = Burpee Pull-Up

Jokers = 1 mile Bike (each)

*Cards are flipped over one at a time.

*Entire class completes the repetitions before flipping the next card.

*Score is the time it takes your class to make it through the deck.