CrossFit Ballwin – CrossFit

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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, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

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


200m Jog

Metcon

“PARTI TIME” (Time)

[ALL TRACKS]

For Time:


300 Double Unders


2 Mile Run


100 Toes to Bar



-Partition However You’d Like



*Score = Total time.
Strategy Examples:

-4 Rounds: 75 Double Unders, 800 Meter Run, 25 Toes to Bar

-1 Mile Run, 10 Rounds: 30 Double Unders and 10 Toes to Bar, 1 Mile Run

After Party

MOBILITY


1:00 Calf Stretch (L/R)

AFTER CLASS

3 Rounds for Quality:


10 GHD Glute Ham Raises


0:30 Hollow Hold


10 GHD Back Extensions


0:30 Superman Hold

Modifications

300 DOUBLE UNDERS


-300 Line Hops


-450 Single Unders

2 MILE RUN


-3,200m Ski


-4,000m Row


-8,000m Bike

TOES TO BAR


-Reduce Reps


-Knees To Chest


-200 Sit-Ups