CrossFit Ballwin – CrossFit
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.
View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?
Inchworm to Push-up
Active Spidermans + Hamstring Stretch
Single Leg Glute Bridges (30 Each Side)
Glute Bridge Walkouts
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Barbell Ankle Stretch: 1 Minute
Barbell Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)
Strength & Skill
1. Elbows Back
1. Knees Towards Elbows
1. Elbows Forward
Thruster (Build to a Heavy Triple )
Child’s Play (Time)
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds