CrossFit Ballwin – CrossFit
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)
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.