CrossFit Ballwin – CrossFit
Daily Mindset
SLEEP
To help our quality of sleep, let’s try to not have caffeine after NOON!
The mean half-life of caffeine in plasma of healthy individuals is about 5 hours. However, caffeine’s elimination half-life may range between 1.5 and 9.5 hours. Which means if we have caffeine after 12:00 PM it may be negatively impacting our ability to fall asleep.
Warm-up
0:30 Alternating Side Lunges
0:30 Alternating Quad Stretch
0:30 Slow Air Squats
0:30 Active Samson
0:30 Active Spiderman
0:30 Squat Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Front Squat (5 Rounds On the 2:00: 5 Front Squats )
Metcon
“ALL BALL” (Time)
[COMPETE/TRAIN]
42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Female Calories: 30-24-12
[SWEAT]
Wall Balls (14/10)
After Party
MOBILITY
1:00 Chest Opener Stretch
AFTER CLASS
10-9-8-7-6-5-4-3-2-1:
Strict Ring Dips
Weighted Sit Ups
Modifications
WALL BALLS
-Reduce Reps
-Reduce Load
-Reduce Target Height
-Single Dumbbell Thrusters
-Squat Jumps
HAND RELEASE PUSH-UPS
-Reduce Reps
-Regular Push-Ups
-Elevate Hands (Regular Push-Ups)
42 – 30 – 18 CALORIE ROW
-32 – 23 – 14 Calorie Bike
-32 – 23 – 14 Calorie Ski
-42 – 30 – 18 Burpees