CrossFit Ballwin – CrossFit

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“I’ll come in on a holiday, but I’m gonna make your ass work.”, with love -Trent 🙂


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 (Time)

6 Minutes of accumulative L-Sit Hold:

Every time the hold is broken, perform 3 Power Cleans


L-Sit: Rings

Bar: 185/125


L-Sit: Parallettes

Bar: 135/95


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