CrossFit Ballwin – CrossFit
Daily Mindset
“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson
Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose. Decisions = Destiny.
Warm-up
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Mobility
Pigeon Pose: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side
Strength & Skill
Run:
1. Feet Relaxed
Row:
1. Knees In, Heels Down
Bike:
1. Knees In, Heels Up
Metcon
“Charlie Brown” (1 Rounds for time)
On the 15:00 x 2 Rounds:
800 Meter Run
40/30 Calorie Bike
40/30 Calorie Row
400 Meter Med Ball Run (20/14)
*Record your times for both rounds, as your score will be the slower of the 2
After Party
Gymnastic Capacity
On the Minute x 5:
25 Double Unders
Max Strict Handstand Push-ups
Directly Into…
On the Minute x 5:
25 Double Unders
Max Kipping Handstand Push-ups