CrossFit Ballwin – CrossFit

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Big Mike making it look easy.


Farmers & Lumberjacks Game

:30 Seconds

Light Jog

Air Squats

Medium Jog

Active Samson

Quick Jog

Active Spiderman


Couch Stretch – 1 Minute Each Leg

Overhead Stretch on Wall – 1 Minute

Strength & Skill

Wall Balls:

1. Positioning

2. Hands/Elbows Under

3. Move Prep

Kettlebell Swings:

1. Quads & Glutes

2. Arcing vs. Straight

3. Move Prep

Shuttle Sprint:

1. Turns

2. Move Prep


The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh.

Metcon (AMRAP – Rounds and Reps)


Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 10m Shuttle Sprint

Next round is 6’s, then 9’s, etc…