CrossFit Ballwin – CrossFit
“Don’t set your heart on so many things.” -Epictetus
At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.
A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.
The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… nothing is important.
Take a moment today to contemplate our priorities. Are we focused on the right things?
30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
Increase Intensity on Row and Get More Narrow on PVC With Each Round
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Child’s Pose on Kettlebell: 1 Minute
Chest Stretch on Wall: 30 Seconds Each Side
Warrior Squats: 1 Minute
Strength & Skill
Review “The Upper Body” on all the movements.
“Another One” (1 Rounds for reps)
On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats (70/53)
12 Power Snatches (75/55)
9/7 Calorie Row
* Record your times for each round, as your score will be the slowest of the 7 efforts
25 GHD Sit-ups
50′ Dumbbell Walking Lunge (50’s/35’s)
Hold Dumbbells However You’d Like
15 KETTLEBELL GOBLET SQUATS
15 Dumbbell Goblet Squats
15 Barbell Front Squats
20 Odd Object Front Squats
21 Jumping Air Squats
12 POWER SNATCHES
12 Odd Object Ground to Overhead
12 Kettlebell Swings
7/5 Calorie Bike
7/5 Calorie Ski Erg