CrossFit Ballwin – CrossFit
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