CrossFit Ballwin – CrossFit
Daily Mindset
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
Warm-up
30 Seconds Each
Easy Bike
Active Spidermans
Russian Baby Makers
Shoulder Taps
Moderate Bike
Mountain Climbers
Straight Leg Sit-ups
Arch Hold
Faster Bike
Frog Hops
Inchworm to Push-ups
Hollow Hold
Mobility
Pike Stretch: 40 Seconds
Up Dog: 40 Seconds
Child’s Pose: 40 Seconds
Strength & Skill
Gymnastics Movements:
1. Neutral Gaze
2. Tight Hollow & Arch
Burpees:
1. Tight
2. Neutral
Metcon
“4EVER” (3 Rounds for reps)
AMRAP 5:
27/21 Calorie Bike
27 Burpees
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Bike
21 Burpees
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/12 Calorie Bike
15 Burpees
15 Pull-ups
After Party
Midline Conditioning
Not For Time:
30 GHD Sit-ups
40 AbMat Sit-ups
50 Hollow Rocks
40 AbMat Sit-ups
30 GHD Sit-ups