CrossFit Ballwin – CrossFit
Daily Mindset
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
Warm-up
2 Rounds:
0:30 Hollow Body Rocks
0:30 Light Dumbbell Suitcase Hold ( L )
0:30 Light Dumbbell Suitcase Hold ( R )
1:00 Bike
Take a look at athletes’ bike set up: seat height, distance from handle bars, and posture when biking
MOBILITY
0:30 Updog to Downdog
0:30 Active Spiderman
0:30 Active Samson
0:30 Forearm Stretch
0:30 Child’s Pose
0:30 Lying Alternating Pec Opener
Metcon
“HORSESHOES” (Time)
[COMPETE/TRAIN]
7 Rounds For Time:
12 Toes to Bar
150′ Farmers Carry (50’s/35’s)
21/15 Calorie Bike
[SWEAT]
7 Rounds For Time:
12 Toes to Bar
150′ Farmers Carry (35’s/20’s)
21/15 Calorie Bike
After Party
MOBILITY
1:00 Banded Lat Stretch L/R
1:00 Pike Stretch
1:00 Updog
AFTER CLASS
3 Sets for Quality:
15 Med Ball Hamstring Curls
10 Single Leg Dumbbell RDL Each Leg
0:45 Parallette L-Sit
*Rest as Needed
Modifications
TOES TO BAR
Reduce Reps
Knees To Chest
24 Sit-Ups
DOUBLE DUMBBELL FARMERS CARRY
Double Kettlebell Farmers Carry
1:00 Double Dumbbell Hold
21/15 CALORIE BIKE
21/15 Cal Bike, or Ski
27/21 Cal or Row
300m Run
20 x 10m Shuttle Runs