31MAY2021

CrossFit Ballwin – CrossFit

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Warm-up

Daily Mindset

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.

“Why did you do it?”

“Because he (or she) would have done it for me”.

True leadership is not a title.

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Modifications

MODIFICATION #1

For Time: (no weight vest)

1 Mile Run

50 Pull-Ups

100 Pushups

150 Air Squats

1 Mile Run

AIR SQAUTS

Decrease Reps

Define Range of Motion (Squat to a target)