CrossFit Ballwin – CrossFit
Announcements
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.
ZOOM LINKS
Here is the link: https://zoom.us/j/437014625?pwd=U3FrQ3VyQUdJRnNHa3ZLNXRibWNTdz09
Daily Mindset
“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.
Warm-up
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Strength & Skill
Double Dumbbell Burpees:
1. Hips & Shoulders
2. Breathing
3. Move Prep
Running:
1. Breathing
2. Move Prep
Mobility
Dumbbell Assisted Straddle Stretch: 1 Minute
Warrior Squats with Dumbbell: 1 Minute
Metcon
“Pay Dirt” (Time)
10 Rounds:
200 Meter Run
12 Double Dumbbell Burpees (50’s/35’s)
After Party
Handstand Walk Practice
5 Rounds Not For Score:
2 Minute Recovery Bike
2 Minute Handstand Walk Practice