CrossFit Ballwin – CrossFit

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Daily Mindset

THINK

Daily Affirmations

For the next week, let’s set aside 5 Minutes in the morning to set a Daily Affirmation.

Decide on an affirmation

Write it down

Say it 10 times

Say it throughout the day

Reflect on your affirmation’s impact on your day before you sleep

Warm-up

2:00 Bike

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

0:30 Active Samson

0:30 Pole/Rig/Rack Assisted Squat Hold

0:30 Ankle Stretch (on the wall or bike base)

Metcon

“DOWN WITH THE QUICKNESS” (Time)

[ALL TRACKS]

For Time:

500 Meter Bike

20 Air Squats

500 Meter Bike

19 Air Squats

500 Meter Bike

18 Air Squats

….

500 Meter Bike

1 Air Squat


*Score = Time it takes to complete the workout

After Party

MOBILITY

1:00 Seated Quad Stretch

1:00 Pigeon Pose

AFTER CLASS

4 Rounds for Quality

1:00 Hollow Body Hold

100ft Single Dumbbell Overhead Carry (switch arms at 50ft)

10 GHDs or Weighted AbMat Sit Ups

Modifications

500 METER BIKE

-Reduce Distance

-250m Row

-200m Run

-200m Ski

AIR SQUATS

-Reduce Reps

-Box Step Ups

-Glute/Hip Bridges

-Sit Ups