CrossFit Ballwin – CrossFit

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Announcements

So excited to see everyone!!! If you’re not feeling comfortable coming in, thats okay! We will have the Zoom on & you will have live access to a coach during the 9:30am & 4pm classes.

ZOOM LINKS

Here is the link: https://zoom.us/j/437014625?pwd=U3FrQ3VyQUdJRnNHa3ZLNXRibWNTdz09

Daily Mindset

“When you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.

In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.

Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?

Warm-up

Row Warmup

40 Seconds @ 22 Strokes Per Minute

40 Seconds @ 24 Strokes Per Minute

40 Seconds @ 26 Strokes Per Minute

30 Seconds Each

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross

Inchworm to Push-up

Hollow Hold

Push-up Plank Hold (Bottom)

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose: 1 Minute Each Side

Strength & Skill

Reveiw the importance of “Elbows” in all position,

Weightlifting

Back Squat (Build to a moderate/heavy set of 5 reps)

Metcon

Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row

After Party

3 GIANT SETS:

10 Supinated Grip Ring Rows

20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)

:30 Second Banded Glute Bridge Hold