CrossFit Ballwin – CrossFit
Daily Mindset
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.
Warm Up
30 Seconds Each
Easy Row
Squats to Medicine Ball
Push-up to Down Dog
Arch Hold
Moderate Row
Wall Squats
Hollow Hold
Straight Leg Sit-ups
Faster Row
Dumbbell Goblet Squats
Medicine Ball Deadlifts
Medicine Ball Strict Press
Strength & Skill
Wallballs & DB Snatches:
1. Hips, Knees
Row & Toes to Bar:
1. Good Length
Metcon
“RENT” (Time)
3 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
40 Wallballs (20/14)
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
After Party
Gymnastics Pressing Stamina
4 Rounds for Quality:
6 Strict Handstand Push-ups
10 Strict Bar Dips
2 Minutes Rest Between Rounds
Modifications
ROW
400 Meter Run
400 Meter Ski Erg
1,000/800 Meter Bike
WALLBALLS
Single Dumbbell Goblet Squats
TOES TO BAR
Reduce Reps
Feet as High as Possible
20 Toes Raises
20 Weighted Sit-ups
40 AbMat Sit-ups