CrossFit Ballwin – CrossFit

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Daily Mindset

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

Warm-up

1 Minute Each

Easy Row

Easy Bike

45 Seconds Each

Right Arm Kettlebell Deadlift

Active Samson

Left Arm Kettlebell Deadlift

Down Dog

30 Seconds Each

Right Arm Farmers Carry

Right Side Plank

Left Arm Farmers Carry

Left Side Plank

*Complete Farmers Carry Around Room

Mobility

Kettlebell Squat Hold: 1 Minute

Strength & Skill

Row & Bike:

1. Long & Strong

2. Posture

3. Move Prep

Farmers Carry

1. Short & Choppy

2. Posture

3. Move Prep

Metcon

“Oh Deere” (Time)

For Time:

50/35 Calorie Row

50/35 Calorie Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Bike

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Hamstrings

Upper Back

Lower Back