CrossFit Ballwin – CrossFit
“Choices reveal our intentions.”
Every choice we make today is a vote in a certain direction.
If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.
If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.
We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.
Pigeon Pose: 1 Minute Each
Calf Stretch on Post: 45 Seconds Each
Kneeling Hamstring Stretch: 45 Seconds Each
30 Seconds Each
Easy Single Unders
Quick Single Unders
Front Plank (On Elbows)
High Single Unders
Inchworm to Push-ups
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Review “Shoulders” in each movement.
“Paul Bunyan” (AMRAP – Rounds and Reps)
60 Double Unders
20/15 Calorie Bike
15 Deadlifts (225/155)
3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)
3 Sets of 9: Strict Toes to Bar
Rest 1:00-1:30 Between Each Set
60 DOUBLE UNDERS
1 Minute of Practice
60 Double Taps
90 Line Hops
30 Over-and-Back Dumbbell Hops
Equal Calorie Bike
25/18 Calorie Row
400 Meter Run
20 Double Dumbbell or Kettlebell Deadlifts
30 Single Dumbbell Deadlifts
30 Odd Object Deadlifts