CrossFit Ballwin – CrossFit
Daily Mindset
“Stay committed to your decisions, but stay flexible to your approach.” -Tony Robbins
Is it a change of plan, or a change of vision?
We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.
Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, we’ll knowing the detour signs are ultimately leading us to where we seek.
Committed to the destination, while flexible on the route.
Warm-up
1 Minute Each
Bike (Easy)
Air Squats to Medicine Ball
Shoulder Taps
Inchworm to Push-up
30 Seconds Each
Bike (Faster)
Squats with Medicine Ball
Straight Leg Sit-ups
Arch Hold
Mobility
Dumbbell Assisted Straddle Stretch: 1 Minute
Child’s Pose on Ball: 1 Minute
Strength & Skill
Review “The Toes” for each movement.
Metcon
“Green Monster” (Time)
4 Rounds For Time (30 Minute Cap):
40/30 Calorie Bike
30 Wallballs (20/14)
20 Toes to Bar
10 Single Arm Devil Press (50/35)
After Party
Ring Muscle-Up Stamina
For Time:
30 Bar Facing Burpees
20 Ring Muscle-ups
30 Bar Facing Burpees
Modifications
BIKE
Equal Calories (To Maintain Rep Scheme):
Ski Erg
Rower
400 Meter Run
WALLBALLS
Medicine Ball Squat Cleans
Air Squats
Single Dumbbell Goblet Squats
TOES TO BAR
Reduce Reps
Knees to Elbow/Chest/Waist
Toe Raises
GHD Sit-ups
AbMat Sit-ups
SINGLE ARM DEVIL’S PRESS
Single Arm Dumbbell Snatches