CrossFit Ballwin – CrossFit
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#