CrossFit Ballwin – CrossFit

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Daily Mindset

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Warm-up

30 Seconds

Easy Row

Easy Single Unders

Glute Bridges

Moderate Row

Quick Single Unders

Glute Bridge Walkouts

Faster Row

High Single Unders

Russian Baby Makers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Strength & Skill

Double Unders:

1. Paint the Paper

Row & Front Squat:

1. Trap the Paper

Metcon

“Buy, Buy, Buy” (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Into Max Rounds:

30 Double Unders

15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 40/30 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/25 Calorie Row

Into Max Rounds:

30 Double Unders

5 Front Squats (165/115)

*Your score for each AMRAP will be total rounds + reps of double unders and front squats

After Party

Body Armor

Accumulate the Following Totals:

3 Minute Wall Sit

2 Minute Hollow Hold

1 Minute Dumbbell Static Hold (Left Overhead, Right Front Rack)

1 Minute Dumbbell Static Hold (Right Overhead, Left Front Rack)