CrossFit Ballwin – CrossFit
Daily Mindset
“The Most Important Ability is Responsibility”
The ability to respond thoughtfully vs (over)reacting.
The ability to take ownership and be accountable vs blaming others.
The ability to be trustworthy and follow through on promises vs being careless.
Warm-up
Partners alternate based on Bike:
1 Minute Bike
Active Spiderman
Childs Pose
:30 Bike
Dead Hang
Knuckle Drags
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Press and Reach
5 Deadlifts
5 Muscle Cleans
Metcon
“DON’T PUSH ME” (Time)
[COMPETE/TRAIN]
Team of 3 for Time:
5,000 Meter Bike
70 Push Jerks (135/95)
5,000 Meter Bike
50 Push Jerks (155/105)
5,000 Meter Bike
30 Push Jerks (185/135)
[SWEAT]
Team of 3 for Time:
5,000 Meter Bike
70 Push Jerks (95/65)
5,000 Meter Bike
50 Push Jerks (115/85)
5,000 Meter Bike
30 Push Jerks (135/95)
After Party
1:00 Banded Lat Stretch (L/R)
5 Sets:
AMRAP 2:
50ft Double Dumbbell Overhead Walking Lunge
3-5 Gymnastics Skill of Choice
-Muscle Up/Banded Muscle Up
-Pull Up/Banded Pull Up
Rest 1 Minute Between Sets
Modifications
PUSH JERKS
-Reduce Reps
-Reduce Load
-Double Dumbbell
5,000 METER BIKE
-Reduce Distances
-5,000m Row
-5,000m Ski
-1 Mile Run