CrossFit Ballwin – CrossFit
Daily Mindset
THINK
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today?
Let character be our loudest statement.
Warm-up
AMRAP 4:
100 Meter Run
5 Light Kettlebell Swings
10 High Plank Shoulder Taps
5 Slow Eccentric Air Squats (0:05 on the way down)
0:15 Active Samson
0:15 Altnerating Quad Stretch
0:15 Knuckle Drags
0:15 Arm Circles
Metcon
“TURDUCKEN” (Time)
For Time:
10 Calorie Bike
9 Wall Balls (30/20)
8 Dumbbell Snatches (50/35) (L/R=1)
7 Dbl Push-Up Box Over Burpees (24/20)
6 Atomic Sit-Ups (30/20)
5 Kettlebell Swings (70/53)
4 Deadlifts (315/205)
3 Weighted Jump Lunge (50/35) (L/R=1)
2 Strict Pull-Ups
1 Run of 1000 meters
Reps go as follows:
10
10, 9
10, 9, 8
10, 9, 8, 7
10, 9, 8, 7, 6
10, 9, 8, 7, 6 , 5
10, 9, 8, 7, 6 , 5, 4
10, 9, 8, 7, 6 , 5, 4, 3
10, 9, 8, 7, 6 , 5, 4, 3, 2
10, 9, 8, 7, 6 , 5, 4, 3, 2, 1