CrossFit Ballwin – CrossFit
Daily Mindset
“The fact of the matter, is that it’s just my opinion.” -Benjamin Franklin
Have you ever caught yourself saying, “Well the fact of the matter is…”?
Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion.
One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.
Warm-up
30 Seconds Each
Easy Row
Active Spidermans
Good Mornings
Pausing Back Squats
Moderate Row
Squat to Stands
Elbow Rotations
Strict Press & Reach Back
Faster Rows
Frog Hops
Romanian Deadlifts
Pausing Front Squats
Mobility
Wrist Stretch: 30 Seconds
Air Squat Hold: 1 Minute
Barbell Ankle Stretch: 1 Minute
Strength & Skill
Review “Squeeze” for Thrusters & Row
Metcon
“One Direction” (5 Rounds for reps)
5 Rounds:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Thrusters (95/65)
1 Minute Rest
After Party
Body Armor
3 Giant Sets:
30 Second Ring Plank Hold
30 Second Ring Mountain Climbers
30 Seconds Kettlebell Russian Twists
*Rest 1 Minute Between Sets
Modifications
1 MINUTE ROW
Any Machine
10-Meter Shuttle Runs
Increase Burpees and Thrusters to 1:30 Each
1 MINUTE THRUSTERS
Double Dumbbell Thrusters
Single Arm Dumbbell Thrusters
Dumbbell Goblet Thrusters
Wallballs
Jumping Air Squats