CrossFit Ballwin – CrossFit

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Daily Mindset

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

The paradigm shift is as powerful as it is simple: every day, we wake to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

Warm-up

Warmup Run

200 Meters Easy

2 Rounds

30 Seconds Each

Shoulder Taps

Jumping Jacks

Push-up to Down Dog

Single Unders

Up Dog

Mobility

Chest Stretch on Floor: 1 Minute (Actively Moving)

Calf Stretch on Post: 40 Seconds Each Side

Strength & Skill

Double Unders & Push-Ups:

1. Hips

Metcon

“Spin Move” (Time)

For Time:

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Calves

Quads

Glutes

Modifications

800 METER RUN

1,000 Meter Row

800 Meter Ski Erg

50/35 Calorie Bike

60 Shuttle Runs [10 Meters]

50 DOUBLE UNDERS

Reduce Reps

Single Unders

1 Minute of Practice

50 Double Taps

75 Line Hops

25 Over-and-Back Dumbbell Hops

25 ABMAT SIT-UPS

Sit-ups with Feet Anchored

15 PUSH-UPS

Reduce Reps

Hands Elevated (Box or Bench)

Knee Push-ups