CrossFit Ballwin – CrossFit
Daily Mindset
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire
As we start our day, let’s think about these three.
Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.
Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Warm-up
2 Minute Sets
1 Minute Easy Bike
30 Seconds Jumping Jacks
30 Seconds Front Plank
1 Minute Moderate Bike
30 Seconds Single Unders
30 Seconds Push-up to Down Dog
1 Minute Faster Bike
30 Seconds Double Taps
30 Seconds Shoulder Taps
Mobility
Calf Stretch on Post: 30 Seconds Each Side
Turn Back Stretch on Wall: 45 Seconds Each Side
Strength & Skill
Dumbbell Renegade Rows:
1. Plank
Double Unders:
1. Standing Plank
Metcon
“Snake Eyes” (Time)
10 Rounds For Time [30 Minute Cap]:
10 Dumbbell Renegade Rows (50’s/35’s)
30 Double Unders
12/9 Bike
After Party
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Upper Back
Lower Back
Lats
Shoulders
Modifications
DUMBBELL RENEGADE ROWS
Single Dumbbell Renegade Rows
DOUBLE UNDERS
Reduce Reps
45 Single Unders
30 Second Time Caps
30 Double Taps
30 Line Hops
BIKE
250/200 Meter Row
200/150 Meter Ski Erg
15 Shuttle Runs [10 Meters]