CrossFit Ballwin – CrossFit

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Daily Mindset

CONNECT

“I don’t like that man. I must get to know him better.”

-Abraham Lincoln

How we see others is a direct reflection of how we see ourselves. Let’s challenge ourselves to see each other with understanding eyes. If there is someone we don’t like, instead of distancing ourselves, let’s get to know them. As well as, if there is something about ourselves we don’t like. . . instead of ignoring it or distancing ourselves from it. . . let’s get to know that part, understand it, and grow from it.

Warm-up

0:30 Downdog

0:30 Active Spiderman

200 Meter Jog

0:30 Alternating Quad Stretch

0:30 Knuckle Draggers

200 Meter Jog

MOBILITY

1:00 Pole/Rack/Rig Assisted Squat

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
[Compete/Train]

Back Squat 135/95

[Sweat]

Back Squat 95/65

After Party

MOBILITY

1:00 Seated Quad Stretch (L/R)

AFTER CLASS

4 Sets for Quality

10 Barbell Hip Thrusts

12 Single Dumbbell Bent Over Rows

0:30 Hollow Hold

0:30 V Ups

0:30 Hollow Hold

Modifications

400 METER RUN

-Reduce Distances

-400m Ski

-500m Row

-100m Bike

-30 x 10m Shuttle Runs

BACK SQUAT

-Reduce Reps

-Reduce Load

-2x Air Squats