CrossFit Ballwin – CrossFit
“I’ll come in on a holiday, but I’m gonna make your ass work.”, with love -Trent 🙂
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
Level 1- Basic Skills of Kipping with body/safety mechanics
Level 2- Application of Kipping to Pull-Ups & Transitioning
Level 3- Refinement of Kip to assist in Muscles & Transitioning
L1: Kipping (Take the time to learn/refine the Kipping Tech)
L2: Pull-ups (Work to a MAX unbroken set)
L3: Muscle-ups (Work to MAX unbroken set)
Metcon
Metcon (Time)
6 Minutes of accumulative L-Sit Hold:
Every time the hold is broken, perform 3 Power Cleans
Rx+
L-Sit: Rings
Bar: 185/125
Rx
L-Sit: Parallettes
Bar: 135/95
Scale
L-Sit: Hanging or Knee Tuck
Bar: 95/65
**Ensure that there is a TOTAL of 6 mins of L-Sit Hold completed, write down start and finish of each broken hold