CrossFit Ballwin – CrossFit
Daily Mindset
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We don’t get what we want.
We get what we expect.
The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.
But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.
Warm-up
1:00 Row
PRACTICE TRANSITION
1:00 Bike
0:15 Inchworm to Push-up
0:15 Alternating Quad Stretch
0:30 Row
PRACTICE TRANSITION
0:30 Bike
0:15 Active Spiderman
0:15 Alternating Side Lunge
0:30 Row
PRACTICE TRANSITION
0:30 Bike
Metcon
“ERGALICIOUS” (Time)
[ALL TRACKS]
10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike
Rest 1 Minute Between Rounds
*Score = Time it takes to complete the workout including rest
After Party
MOBILITY
1:00 Seated Quad Stretch (each side)
1:00 Couch Stretch (each side)
Bench Press:
5 Sets:
1 Rep @ 75-85% 1RM
Modifications
250 METER ROW
-Reduce Distance
-Cap at 1:10
-200 Meter Run
-200 Meter Ski
-500 Meter Bike
-15 Burpees
500 METER BIKE
-Reduce Distance
-Cap at 1:10
-200 Meter Run
-200 Meter Ski
-250 Meter Row
-15 Burpees