CrossFit Ballwin – CrossFit
So excited to see everyone!!! If you’re not feeling comfortable coming in, thats okay! We will have the Zoom on & you will have live access to a coach during the 9:30am & 4pm classes.
Here is the link: https://zoom.us/j/437014625?pwd=U3FrQ3VyQUdJRnNHa3ZLNXRibWNTdz09
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire
Wishbone: The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?
Backbone: The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.
Funnybone: The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Lunge & Twist (Over Front Leg)
Straight Leg Hops
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Outside Foot Walk
Inside Foot Walk
Strength & Skill
Double Dumbbell Burpees:
1. Hips & Shoulders
3. Move Prep
2. Move Prep
Dumbbell Assisted Straddle Stretch: 1 Minute
Warrior Squats with Dumbbell: 1 Minute
“Pay Dirt” (Time)
200 Meter Run
12 Double Dumbbell Burpees (50’s/35’s)
Handstand Walk Practice
5 Rounds Not For Score:
2 Minute Recovery Bike
2 Minute Handstand Walk Practice