CrossFit Ballwin – CrossFit

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Daily Mindset

“Well done is better than well said.” -Benjamin Franklin

Talk is cheap. Anyone can talk. Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

Warm-up

Row Warmup

2 Minute Easy Row

30 Seconds Each

Active Spidermans

Squat to Stands

Mountain Climbers

Air Squats

Frog Hops

Box Step-ups

Slow Burpees

Mobility

Dumbbell Ankle Stretch: 45 Seconds (Each Side)

Dumbbell Squat Hold: 1 Minute

Strength & Skill

Review “Upper Back Strength” for each movement.

Metcon

“Litter Box” (Time)

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (155/105)

After Party

Handstand Walk

5 Rounds:

15/12 Calorie Machine (Bike or Row)

“X” Distance Handstand Walk

Option 1: 50′ Handstand Walk

Option 2: 25′ Handstand Walk

Option 3: 1 Minute of Handstand Walk Practice

Modifications

3 BURPEE BOX JUMPS

6 Burpees to Touch (6″ Above Reach)

6 DOUBLE DUMBBELL FRONT SQUATS

12 Single Arm Dumbbell Front Squats (6 Each)

12 Single Dumbbell Goblet Squats

6 Barbell Front Squats

12 Odd Object Front Squats

12 Wallballs

18 Air Squats

12 Jumping Air Squats

9 DEADLIFTS

18 Single Dumbbell Deadlifts (9 Each)

12 Double Dumbbell Deadlifts

18 Odd Object Deadlifts

50/35 ROW

40/30 Calorie Bike

40/30 Calorie Erg

600 Meter Run

45 Shuttle Runs [10 Meters]