CrossFit Ballwin – CrossFit
Daily Mindset
“How much do you care about getting better?”
Sounds like a silly question, but most don’t think about this.
When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.
When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?
Warm-up
30 Seconds Each
Easy Row
Active Samson
Russian Baby Makers
Moderate Row
Medicine Ball Deadlifts
Squats to Medicine Ball
Faster Row
Medicine Ground to Overhead
Squats with Medicine Ball
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Ankle Stretch: 1 Minute
Barbell Assisted Straddle Stretch: 1 Minute
Strength & Skill
Review for Each Movement:
1. Set-Up Position
2. Timing of Knee Bend
Metcon
“Shoot Your Shot” (AMRAP – Rounds and Reps)
AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)
After Party
Handstand Walk Conditioning
For Time:
100 Double Unders, 50′ Handstand Walk
80 Double Unders, 50′ Handstand Walk
60 Double Unders, 50′ Handstand Walk
40 Double Unders, 50′ Handstand Walk
20 Double Unders, 50′ Handstand Walk