CrossFit Ballwin – CrossFit
Daily Mindset
THINK
This week, let’s focus on having gratitude.
A great way to put gratitude into practice is by changing “have to’s” to “get to’s”
The goal is to reframe your thoughts and words so that they reflect gratitude and appreciation for the things that you have, the relationships in your life, and the things you get to do on a daily basis.
I get to go to work
I get to workout
I get to pick up my kids from school
I get to call my spouse back
This simple switch will make a huge positive impact on your day to day perspective.
Warm-up
LINE DRILLS
20ft. Knee Hugs
20ft. Knuckle Drags
20ft. Quad Walk
20ft. Cradle Walk
20ft. Walking Spiderman
20ft. Side Lunge
20ft. Skips
20ft. Butt Kicks
20ft. High Knees
20ft. Side Shuffle L/R
20ft. 1/2 Speed Runs
20ft. 3/4 Speed Runs
Weightlifting
Bench Press (Reps 8-6-4-2-4-6-8)
Metcon
“METEORITE” (Distance)
[COMPETE/TRAIN]
AMRAP 20:
4 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
With Time Remaining:
Max Meter Row
[SWEAT]
AMRAP 20:
4 Rounds:
400 Meter Run
21 Kettlebell Swings (35/25)
With Time Remaining:
Max Meter Row
After Party
MOBILITY
1:00 Pigeon Pose (each side)
AFTER CLASS
4 Rounds For Quality:
12 Rear Foot Elevated Split Squats (each side)
8 Single Dumbbell Half Kneeling Single Arm Press
3 Rounds For Quality:
10 Banded Tricep Extensions (0:02 pause)
15 Bent Over Flys (no more than 5lbs)
Modifications
400 METER RUN
-Reduce Distances
-400m Ski
-500m Row
-1000m Bike
-30 x 10m Shuttle Runs
KETTLEBELL SWINGS
-Reduce Weight
-Reduce Reps
-Russian Swings
-Jump Squats
-Burpees
ROW
-Max Meters Any Machine