CrossFit Ballwin – CrossFit
Daily Mindset
“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen
When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.
Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.
“Empathy” is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.
The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.
Warm Up
1 Minute Easy Bike
30 Seconds Good Mornings
30 Seconds Elbow Rotations
1 Minute Easy-Moderate Bike
30 Seconds Back Squats
30 Seconds Strict Press & Reach
1 Minute Moderate Bike
30 Seconds Romanian Deadlifts
30 Seconds Front Squats
Mobility
Front Rack Stretch: 1 Minute
Active Twisted Cross: 1 Minute
Forearms Stretch: 1 Minute
Barbell Ankle Stretch: 1 Minute
Strength & Skill
Review “The Elbows” for barbells & bikes.
Metcon
“Casino Royale” (AMRAP – Rounds and Reps)
AMRAP 20:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Bike
After Party
Body Armor
3 Sets:
10 Strict Toes To Bar
:20 Seconds Hanging L-Sit
30 AbMat Sit-ups
Rest As Needed Between Sets
Modifications
BARBELL MOVEMENTS
Use Double Dumbbells
BIKE
30/20 Calorie Row
20/15 Calorie Ski Erg
200 Meter Run