CrossFit Ballwin – CrossFit

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Brandon Gillett


Bike Warm-up:

:45 Easy

:30 Medium

:15 Hard

:30 Seconds

Active Spidermans

Cossack Squats

Active Samson

Air Squats

Push-up to Down Dog

Banded Side Shuffles

Pausing Banded Air Squats

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Wrist Stretch – 1 Minute

Pigeon Pose – 1 Minute Each Leg

Strength & Skill

Kettlebell Swings:

1. Knees Back

2. Move Prep

Front Squats:

1. Bar Back

2. Move Prep


The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round. Athletes should be able to go unbroken on the Kettlebell.

Metcon (2 Rounds for reps)


21-15-9 Reps

Kettlebell Swing (70/53)

Front Squat (115/80)

Cal Bike

Rest 5:00


15-12-9 Reps

Kettlebell Swing (53/35)

Front Squat (95/65)

Cal Bike