CrossFit Ballwin – CrossFit
Daily Mindset
“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption
Earlier this week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.
A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.
Adversity will change us, but how it changes is us the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.
Danger, Opportunity, Choice.
Warm Up
1 Minute
30 Seconds Box Step Overs (Low Box)
30 Seconds Box Jump Overs (Low Box)
30 Seconds Each
Lateral Hops Over PVC Pipe
PVC Around the Worlds (15 Seconds Each Direction)
PVC Pass Throughs
PVC Lat Stretch
PVC Overhead Squats
PVC Sotts Press
PVC Lift Offs
PVC Arch Hold
PVC Hollow Hold
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 30 Seconds
Strength & Skill
Sleds:
1. Push It
Metcon
“Make it Rain” (Time)
Teams of Two for Time:
2 Mile Partner Sled Push (135/95)
-Break up as needed
,
After Party
Upper Body Pulling Stamina
5 Rounds Not For Time:
2,000 Meter Bike Erg
10 Strict Pull-Ups