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
Row Warmup
2 Minute Easy Row
Jump Rope / Bodyweight Warmup
30 Seconds Single Unders (Low Jump)
30 Seconds Squat to Stands
30 Seconds Single Unders (High Jump)
30 Seconds Push-up to Down Dog
30 Seconds Double Taps
30 Seconds Hollow Hold
30 Seconds Double Under Practice
30 Seconds Arch Hold
Strength & Skill
Row:
1. Tight Straps, Loose Grip
Double Unders:
1. Loose Grip, Tight Body
Cindy:
1. Squeeze Your Butt
Metcon
“Tread Water” (Time)
For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy”
*1 Round of “Cindy”:
5 Pull-Ups
10 Push-ups
15 Air Squats
After Party
Gymnastics Stamina
For Time:
9-6-3-6-9:
Burpee Box Jump Overs (30″/24″)
Bar Muscle-ups
Modifications
ROW
1 Mile Run
100/80 Calorie Bike or Ski Erg
DOUBLE UNDERS
Reduce Reps
225 Single Unders
2:30 of Practice
150 Double Taps
PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups
PULL-UPS
Reduce Reps
Ring Rows
Banded Pull-ups
Jumping Pull-ups
Dumbbell Bent Over Rows