CrossFit Ballwin – CrossFit

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Warm-up

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: Instep, Oly Wall Sit, Squat Dislocates

Weightlifting

Paused Front Squat (5-5-3-3-2-2-1)

**Hold for 2-3 seconds at the bottom of the squat.

**Ensure that the hold is not a rest or disengagement with the lumbar. Keep active with tight inner abdominal pressure & drive out.

**This movement is for training the catch in Cleans.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

Hollow Rocks (70 Reps)