CrossFit Ballwin – CrossFit
Daily Mindset
“The only person you are destined to become is the person you decide to be.” -Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose. Decisions = Destiny.
Warm-up
3 Rounds
30 Seconds Single Unders
30 Seconds Push-up to Down Dog
30 Seconds Banded Single Arm Rows (15 Seconds Each)
30 Seconds Banded Pull Aparts
Mobility
Pec Stretch on Wall: 1 Minute (Each Side)
Overhead Stretch on Wall: 1 Minute
Strength & Skill
Strict Ring Dip:
1. Top
2. Middle
3. Bottom
Strict Pull-Up:
1. Adding Weight
Double Unders:
1. Arms Relaxed
Weightlifting
Weighted Pull-ups (Build to a Heavy Set of 3)
Weighted Pull-ups (Build to a Heavy Set of 3)
Metcon
“Up & Under” (AMRAP – Reps)
AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
…
[Climb By 3 Reps Each Round]
After Party
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Chest
Lats
Calves
Triceps