CrossFit Ballwin – CrossFit

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Daily Mindset

“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris

It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present is ironically the most challenging of the three.

Depression is when we dwell on the past. Anxiety is the fear of the future. And neither lead to happiness.

Happiness is not something we find in the past, and it’s definitely not something we postpone for the future. It is something we design for the present.

Warm-up

30 SECONDS EACH

Single Unders

Active Spidermans

Mountain Climbers

Single Unders

Frog Hops

Active Samson

Single Unders

Inchworms to Push-up

Slow Burpees

SINGLE DUMBBELL WARMUP (LIGHT WEIGHT)

20 SECONDS EACH SIDE

Deadlifts

High Pulls

Lateral Hops Over Dumbbell

Russian Swings

Strict Press

Mobility

Couch Stretch: 45 Seconds (Each Side)

Calf Stretch on Post: 30 Seconds (Each Side)

Strength & Skill

Review on All Movements:

1. Timing

2. Move Prep

Metcon

“Cookie Monster” (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches (50/35)

40 Double Unders

20 Burpees

40 Double Unders

After Party

3 Giant Sets:

Max Strict Pull-ups

Max Alternating Dumbbell Strict Presses

-Rest 2 Minutes Between Rounds