CrossFit Ballwin – CrossFit
Daily Mindset
CONNECT
Connecting with people in a meaningful way has been shown to have a positive impact on our quality life as well as life expectancy.
Another connection that can increase our quality of life and life expectancy is our connection with nature.
This week, let’s try to spend 30 minutes a day outside connecting with nature. This could be a walk outside with no electronics, playing in the backyard with your kids, exercising outside or a recreational sport!
Warm-up
LINE DRILLS
20ft. Knee Hugs
20ft. Knuckle Drags
20ft. Quad Walk
20ft. Cradle Walk
20ft. Walking Spiderman
20ft. Side Lunge
20ft. Skips
20ft. Butt Kicks
20ft. High Knees
20ft. Side Shuffle L/R
20ft. 1/2 Speed Runs
20ft. 3/4 Speed Runs
200 Meter Run
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
“KRAMPUS” (AMRAP – Rounds and Reps)
AMRAP 28, in Teams of Two:
AMRAP:
20 Deadlifts (185/125)
20 Push Jerks (115/85)
20 Jump Lunges
Partner Pacer:
400m Run
-Partner 1 (P1) works on completing the AMRAP when partner 2 (P2) returns from run, P1 runs & P2 continues on with the AMRAP.
-Score is only based on total completed AMRAP