CrossFit Ballwin – CrossFit
Daily Mindset
“What you resist, persists”.
What would you think about if I told you to not think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do.
Let’s turn “don’t slow down” on that last 400 meter run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Warm-up
3 Rounds
30 Seconds Each
Bike (Increase Intensity Each Round)
Light Single Dumbbell Deadlifts (Between the Legs for 15 Seconds Each)
Inchworms to Push-up
Alternating Box Step-ups (Low Box)
Mobility
Child’s Pose on Box: 45 Seconds
Pigeon Pose on Box: 45 Seconds Each Side
Strength & Skill
Dumbbell Power Snatch & Step-Ups:
1. Stay Square
2. Keep It Close
Bike:
1. Stay Square
Metcon
“Dumbo” (Time)
5 Rounds:
21/15 Calorie Bike
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
After Party
Body Armor
Not For Time:
200′ Double Double Dumbbell Bear Crawl