CrossFit Ballwin – CrossFit

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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