CrossFit Ballwin – CrossFit

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Warm-up

Speed & Agility Ladder Dills

Foot Work Drills

1. Ickey Shuffle

2. 5 Hops & Run

3. Crossover Run

4. Side Straddle Hop

5. Carioca

6. In & Out

7. Centipede

8. River Dance

9. Back & Forth

10. Single Leg Shuffle

11. Double Trouble

Metcon

Benchmark WOD: Last Completed on 06/27/2017, compare times.

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#