CrossFit Ballwin – CrossFit

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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