CrossFit Ballwin – CrossFit
Daily Mindset
A short story.
One day, a man won a brand new car in the lottery. Thrilled, his relatives came to visit and congratulate him. They said, “Isn’t it great? You’re so lucky!”. The man replied, “Maybe”.
A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, “That was really unfortunate.”. Again the man replied, “Maybe”.
A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. His family comes back, saying “Aren’t you lucky you weren’t at home, and instead here at the hospital!” Again, he replied, “Maybe”.
The man’s “maybe” signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving consciously into alignment with whatever comes his way.
Warm Up
7 Minutes For Quality
1 Minute Row
1 Minute Inchworm to Push-up
1 Minute Wall Squats
1 Minute Shoulder Taps
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)
1 Minute Straight Leg Sit-ups
1 Minute Row
Mobility
Couch Stretch: 90 Seconds Each Side
Turn Back Stretch on Wall: 1 Minute Each Side
Strength & Skill
Row & Toes to Bar:
1. Press
Push Press:
1. Lower Body Movement
Front Squats:
1. Upper Body Movement
Metcon
“Boop” (Calories)
AMRAP 22:
Max Calorie Row
Every 2 Minutes [Starting at 0:00]:
7 Toes to Bar
7 Push Press (95/65)
7 Front Squats (95/65)
After Party
Body Armor
3 Giant Sets:
1 Minute Plank
50 Banded Pull-Aparts
25 Banded Tricep Push Downs
Rest as Needed Between Sets
Modifications
TOES TO BAR
Reduce Reps
Knees to Elbows/Chest/Waist
Toes as High as Possible
AbMat Sit-ups (14)
PUSH PRESS
Double Dumbbell Push Press
Single Dumbbell Push Press (5 Each)
FRONT SQUATS
Double Dumbbell Front Squats
Single Dumbbell Front Squats (5 Each)
ROW
Any Machine
10 Meter Shuttle Runs