CrossFit Ballwin – CrossFit

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Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold
Stretches: Banded Hip Flexor, Floor Sweep, Instep

Strength & Skill

Bench Press (8-6-4-2-4-6-8)


Metcon (Time)


5 Rounds for Time (cap) of:

15 x Ring Push-Ups

Hold 30 sec. Parallettes L-Sit (*penalty*)

**Parallette Holds should be in a L-Sit position or scaled to feet tucked & lifted. Legs cannot be braced.

**The key is to engage the back by pulling the shoulders towards the hips.

**Penalty is that for every time a foot touches the ground in the hold, 2 x Burpees are completed.

Example: If Jane’s foot touches the ground because she relaxes, 2 x Burpees will be completed. She then completes her remaining hold time, hoping to stay off the ground.

Cash Out

Y & L’s (30 / 30 Reps)