CrossFit Ballwin – CrossFit
Daily Mindset
“Water the flowers, not the weeds.”
Imagine your vision being a water hose. And wherever your attention goes, you water. Whatever we water… grows.
There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.
But the opposite is also true. Check in with ourselves today. Are we watering the flowers, or the weeds?
Warm-up
Warmup Run
400 Meter Easy Jog
30 Seconds
Down Dog
Single Arm Dumbbell Rows (30 Seconds Each)
Inchworm to Push-ups
Single Arm Dumbbell Deadlifts (30 Seconds Each)
Hollow Hold
Single Arm Dumbbell Strict Presses (30 Seconds Each)
Arch Hold
*Performed With Lighter Dumbbell
Mobility
Banded Lat Stretch: 40 Seconds Each Side
Banded Hamstring Stretch: 40 Seconds Each Side
Strength & Skill
Review “Timing of the Pull” on each movement.
Metcon
“Space Needle” (Time)
For Time:
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run
50 Alternating Dumbbell Power Snatches (70/50)
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run
After Party
Body Armor
3 Supersets:
Max Reps Barbell Bench (165/115)
100 Meter Double Kettlebell Front Rack Carry (53’s/35’s)
Rest 2 Minutes Between Sets