CrossFit Ballwin – CrossFit

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Daily Mindset

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” -George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Warm-up

2 Rounds

45 Seconds Row

45 Seconds Inchworm to Push-ups

45 Seconds Kettlebell Romanian Deadlifts

45 Seconds Barbell Floor Press (Slow Down)

Strength & Skill

Bench Press & Swings:

1. Active Shoulders

Weightlifting

Bench Press (On a Running Clock:)

[0:00]: 10 Bench Press

[3:00]: 8 Bench Press

[6:00]: 6 Bench Press

[9:00]: 4 Bench Press

[12:00]: 2 Bench Press

Metcon

“Pirate’s Booty” (Time)

For Time:

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Targets:

Chest

Triceps

Forearms

Hamstrings

Modifications

BENCH PRESS

Strict Press

Push Press

CALORIE ROW

400 Meter Run

25/18 Calorie Bike

25/18 Calorie Ski Erg

RUSSIAN KETTLEBELL SWINGS

Single Dumbbell Russian Swings