CrossFit Ballwin – CrossFit
Daily Mindset
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted.
Warm-up
400 Meters Easy
2 Rounds
30 Seconds Active Samson
30 Seconds Active Spidermans
30 Seconds Inchworm to Push-up
30 Seconds Down Dog
Mobility
Pigeon Pose + Lat Reach: 90 Seconds Each Side
Strength & Skill
Review “The Feet” for each movement.
Metcon
“Ketty” (Time)
5 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
30 Step Back Lunges
“Ketty” — Beef’d Up (Time)
5 Rounds For Time:
400 Meter Run
30 Alternating Dumbbell Snatches (50/35)
30 Single Dumbbell Box Step-ups (24″/20″)
After Party
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Glutes
Quads
Hamstrings
Modifications
KETTLEBELL SWINGS
Single Arm Russian Dumbbell Swings
Odd Object Ground to Overhead
Single Arm Dumbbell Devil’s Press
Single Arm Dumbbell Snatch
STEP BACK LUNGES
Box Step-ups
400 METER RUN
500/400 Meter Row
400/300 Meter Meter Ski Erg
25/18 Calorie Bike
30 Shuttle Runs [10 Meters]