CrossFit Ballwin – CrossFit

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Daily Mindset

THINK

“Life shrinks or expands in proportion to one’s courage.” Anais Nin

“Courage is about staying and then moving forward. IF you feel fearful, let your fear be your teacher. Courage is standing up for what you believe in. Courage is not attaching to an outcome. Courage is choosing the difficult path. Courage is doing the right thing.

We must have the courage to walk our own path and align with our reason for being.”

-Sarah Gardner (Daily JAM)

Warm-up

0:30 Row Easy Pace

0:30 Active Samson

0:30 Row Moderate Pace

0:30 Inchworm

500 Meter Row Workout Pace

0:20 Downdog

0:20 Single Unders

0:20 High and Slow Single Unders

0:20 Double Taps

20 Double Unders

10 Unweighted Box Step Ups

10 Weighted Box Step Ups

Metcon

“TRIPPY” (Time)

[COMPETE/TRAIN]

For Time:

5k Row

300 Double Unders

100 Single Dumbbell Box Step Ups

Box: (24″/20″)

Dumbbell: (50/35)

[SWEAT]

For Time:

5k Row

300 Double Unders

100 Single Dumbbell Box Step Ups

Box: (24″/20″)

Dumbbell: (35/25)

After Party

MOBILITY

1:00 Calf Stretch

1:00 Couch Stretch

4 sets for Quality

12 Heavy Single Dumbbell Rear Foot Elevated Split Squats

8 Barbell Bench Press

3 sets for Quality

15 Banded Face Pulls

8 Single Pausing Dumbbell Rows (0:03 pause at the top)

1:00 Plank

Modifications

5K ROW

-Reduce Distance

-4,000m Ski

-4,000m Run

-10,000m Bike

DOUBLE UNDERS

-Reduce Reps

-4:30 Cap

-300 Line Hops

-450 Single Unders

-4:30 On Any Machine

BOX STEP UPS

-Reduce Reps

-Reduce Box Height

-Reduce/Remove Weights

-Sub Kettlebells

-Step Back Lunges