CrossFit Ballwin – CrossFit
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)