CrossFit Ballwin – CrossFit

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Jonelle “JoJo” Harris


Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups
Mobility: Lat/Pec Stretch, Couch Stretch

Strength & Skill

AUX: Work on the ability to hold a Hollow Position in the top of the press. Find the position where you need very little/no contact with the wall.

PRIM1: Handstand Push-ups (5 sets of M.R. (Controlled descent))

PRIM2: Deficit Handstand Push-ups (5 sets of M.R. (4-6 inches))


Metcon (AMRAP – Rounds and Reps)


21 Cal Row

15 Ring Dips

9 Ground to Overhead (115/85)

*Partners alternate movements