CrossFit Ballwin – CrossFit
“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”
To the carpenter, no two jobs are the same.
Despite years of experience, the carpenter knows their toolbox is only as good as their last project.
Think of every skill we practice as a vote towards a larger goal.
The goal to always build the toolbox.
To never accept things because of a way we did them in the past. To always stay open to the next “tool”.
As students of our craft, we can draw many similarities to the carpenter.
Let’s treat every “job” as an opportunity to build, but not just in a single way.
The project, but also, the toolbox.
2 Rounds of 30 Seconds Each
200 meter Jog
Push-up to Down Dog
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
1. Chest Tall, Knees Back
“Back Squat Pyramid” (7 Rounds for weight)
-Look for a set every 2-3 minutes.
-Keep track of each set
“On The Nose” (Time)
3 Round For Time:
50 Air Squats
40 AbMat Sit-ups
:30 Couch Stretch (each side)
1:00 Pigeon Stretch (each side)
1:00 Straddle Stretch
## BACK SQUAT
Keep loading light
Increase the reps for more practice – 6 reps across the board.
ON THE NOSE
Decrease the distance/reps