CrossFit Ballwin – CrossFit
Daily Mindset
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
In a world where opinions flow so freely, the discussions run deep and far on what we “should” be doing in our lives. Yet with such (healthy) discussion and debate, we can find drama, confusion, and blurred lines. And in that, we paralyze ourselves to actually doing… anything. It starts, and ends, as purely a discussion.
Marcus Aurelius urges us to contemplate less, and act more. To let actions be our loudest statement. To be the change we want to see in this world, rather than to argue for it.
Warm-up
30 SECONDS EACH
Active Spidermans
Alternating Bird Dogs
Active Samson
Shoulder Taps
Down Dog
Front Plank
SINGLE DUMBBELL WARMUP (LIGHT WEIGHT)
20 SECONDS EACH
Farmers Carry (Right)
Strict Press (Right)
Farmers Carry (Left)
Strict Press (Left)
Overhead Carry (Right)
Push Press (Right)
Overhead Carry (Left)
Push Press (Left)
Mobility
CHILD’S POSE ON DUMBBELL: 45 SECONDS
DOWN DOG: 45 SECONDS
UP DOG: 45 SECONDS
Strength & Skill
Double Dumbbell Walk:
1. The Dip
2. The Thumb
3. Move Prep
Double Dumbbell Push Press:
1. The Dip
2. The Drive
3. Move Prep
AbMat Sit-Ups:
1. Lead From The Center
2. Move Prep
Metcon
“Cash Back” (Time)
50-35-20-35-50:
AbMat Sit-ups
After Each Round:
10 Double Dumbbell Push Press (50’s/35’s)
50 Meter Double Dumbbell Walk*
1 Arm Overhead + 1 Arm at Hang
After Party
COOL DOWN
10-15 Minutes of Stretching & Rolling
Recommended Targets:
-Lats
-Quads
-Calves
-Lower Back