CrossFit Ballwin – CrossFit

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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

10LBS PLATE

0:30 Plate Hops (jumping jack feet)

0:30 Active Spiderman

0:30 Runner’s Lunge Ankle Stretch (switch sides 0:15)

0:30 Slow Plate Squats (0:05 on the way down)

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

5 Pausing Plate Squats (0:03 in the bottom)

MOBILITY

1:00 Pole/Rig/Rack Assisted Squat Hold

1:00 Lay & Pray

Weightlifting

Front Squat (Build to A Heavy 3 Front Squat )

Metcon

“HEARTACHE” (Time)

[COMPETE/TRAIN]

3 Rounds For Time:


10 Front Squats (185/135)


20 Toes to Bar


50 Double Unders


[SWEAT]

3 Rounds For Time:


10 Front Squats (135/95)


20 Toes to Bar


50 Double Unders

After Party

MOBILITY

1:00 Couch Stretch (L/R)

3 Sets:

8 Dumbbell Bench Press

Big Set of Push-Ups

10 Strict Toes to Bar

2:00 Rest Between Sets

Modifications

FRONT SQUATS

-Reduce Weight

-Reduce Reps

-Sub Dumbbell(s)

TOES TO BAR

-Reduce Reps

-Knees To Chest

-40 Sit-Ups

50 DOUBLE UNDERS

-Reduce Reps

-50 Line Hops

-75 Single Unders