CrossFit Ballwin – CrossFit
Daily Mindset
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Warm-up
0:30 Easy Bike
0:30 Push-up to Down Dog
0:30 Easy Sit-Ups
0:30 Easy Bike
TECHNIQUE & BUILD
With an Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
3 Half Strict Presses, Pausing at eye level
1 Overhead hold
Weightlifting
Shoulder Press (2-3 Warm-Up Sets; 5 Sets of 4 Reps)
Metcon
“Body Shop” (AMRAP – Reps)
On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps
Odd Rounds: Push-ups
Even Rounds: Sit-ups
*Score = Total Reps of Sit-ups + Push-Ups
After Party
MOBILITY
1:00 Couch Stretch (each side)
For Time:
15 Rope Climbs
Modifications
500/400 METER ROW
-Reduce Distance
-400/350 Meter Ski Erg
-27/18 Calorie Bike
-400 Meter Run
PUSH-UPS
-Elevate Hands
-Push-Ups off a Box/Bench
-Knee Push-Ups
-Dumbbell Bench/Floor Press
SIT-UPS
-Hollow Rocks
-V-Ups
-Hollow/Plank Hold