CrossFit Ballwin – CrossFit
Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.
The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.
Another “gene” controls that. It’s called “Epigenetic”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.
The great thing about Epigenetic is that we’re all born with it.
Forget what you were born with. And focus about what you can become.
2 Minute Easy Row
30 Seconds Each
Air Squats (Hands Overhead)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Couch Stretch: 45 Seconds Each Side
Barbell Ankle Stretch: 45 Seconds
Strength & Skill
Review “Good Length” for each movement.
Front Squat (Build to a Heavy, but doable Single)
“Double Check” (1 Rounds for time)
On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row
10 Front Squats (155/105)
-Final score will be the slowest of the 5 rounds
On the 5:00 x 3 Sets:
40% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Left)
30% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Right)
20% Max Ring Muscle-ups
1 Minute of Practice
75 Single Unders
15/12 Calorie Bike
15/12 Calorie Ski Erg
200 Meter Run
20 Shuttle Runs (10 Meters)
15 Double Dumbbell Front Squats