CrossFit Ballwin – CrossFit
“No one was ever wise by chance.” – Seneca
Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.
0:30 Knuckle Draggers
0:30 Push-Up to Down-Dog
0:30 Active Samson Stretch
0:30 Active Twisted Cross
TECHNIQUE & BUILD
10 Alternating Dumbbell Deadlifts
5 DB High Pulls
5 Single DB Strict Presses
5 Single Arm DB Push Presses (each arm)
8 Alternating Dumbbell Snatches
Movement Specific Warm-Up
0:30 Each Partner
0:45 Each Partner, you go I go format 5 Snatches, Bike in remaining time
“Easy As 1-2-3” (Calories)
[TEAMS OF 2]
3 Rounds [36 Minutes Total]:
AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike
AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike
AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike
1:00 Straddle Stretch
24:00 on any machine
Every 2:00: Complete 8 Burpees over an object
-Calories on any Machine