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: Instep, Oly Wall Sit, Squat Dislocates
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.
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#