CrossFit Ballwin – CrossFit

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Daily Mindset

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do. And when the hardship comes, whether it’s today, tomorrow, or next week, remind yourself of that why. Circumstances do not dictate effort… only we do.

Warm-up

2 ROUNDS

30 Seconds Straight Leg Sit-ups

30 Seconds Active Samson

30 Seconds Arch-ups

30 Seconds Active Spidermans

2 ROUNDS

30 Seconds Flutter Kicks

30 Seconds Step Back Lunges

Mobility

PIKE STRETCH: 45 SECONDS

UP DOG: 45 SECONDS

DOWN DOG: 45 SECONDS

Strength & Skill

Toes to Bar:

1. Pull Down

2. The Flick

3. Move Prep

Walking Lunge:

1. Lean a Little

2. Move Prep

Bear Crawl:

1. Set-Up Position

2. Moving Forward

3. Move Prep

Metcon

“Onside Kick” (AMRAP – Rounds and Reps)

AMRAP 16:

3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl

6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl

9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl



[Add 3 Toes to Bar Each Round]

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Quads

Glutes

Lower Back