CrossFit Ballwin – CrossFit
Daily Mindset
CONNECT
Having deep meaningful relationships are shown to be a main correlate in a longer lifespan and reducing stress.
Plan a 30 minute walk with a friend or family member for the weekend.
During the walk. . .
-No phones
-Make it a point to ask the person 3 open ended questions (not yes or no)
-Really listen to their response and pause before you react to what they say
Warm-up
2 Rounds:
1:00 Easy Bike
0:30 Hollow Hold
0:30 Hollow Rocks
0:30 Active Samson
0:30 Active Spiderman
0:30 Push Up to Downdog
0:30 Rocking Adductor Stretch (0:15 each side)
0:30 Slow Air Squats
0:30 Quad Stretch
Gymnastics
Ring Dips (8 Minute EMOM: Unbroken Strict Ring Dips)
Metcon
“GREAT BALLS OF FIRE” (Calories)
[COMPETE/TRAIN]
AMRAP 15:
Max Calorie Bike
*On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)
[SWEAT] Use:
Wall Ball – 14/10
After Party
MOBILITY
1:00 Seated Quad Stretch (L/R)
AFTER CLASS
3 Rounds
10 GHD Sit-Ups
1:00 Side Plank (each side)
1:00 Single Dumbbell/Kettlebell Overhead Hold
Modifications
MAX BIKE
-Max Cals On Any Other Machine
-Max Shuttle Runs
WALL BALLS
-Reduce Load
-Reduce Reps
-Single Dumbbell Thrusters
-Squat Jumps