CrossFit Ballwin – CrossFit

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Daily Mindset

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.

Or we can view days as opportunities.

Time to go tend to the field.

Warm-up

2 ROUNDS

30 SECONDS EACH

Jumping Jacks

Lateral Squats

Lateral Hops in Place

Inchworm to Push-ups

Lateral Hops Over Dumbbell

Slow Air Squats

SINGLE DUMBBELL WARMUP

Each Side With Lighter Weight:

5 Deadlifts

5 Single Arm Russian Swings

5 Strict Press

5 Burpees

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

Strength & Skill

Over-And-Back Hops:

1. Pencil Vs. Paintbrush

2. Move Prep

Double Dumbbell Squat:

1. Arms & Legs

2. Move Prep

Devil’s Press:

1. Swing ‘Em Low

2. Move Prep

Metcon

“Dirt Devil” (1 Rounds for time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)

*Record your time for each interval, as your final score is the slowest of the 5

After Party

BODY ARMOR

4 Giant Sets:

40 Banded Good Mornings

20 Alternating Pistols

10 Pausing Weighted Glute Bridges

-Rest 2 Minutes Between Sets