CrossFit Ballwin – CrossFit
Warm-up
Complete 1 Set
200m Run
50ft Bear Crawl
25ft Crab Walk
30-45 Second Plank
Ankle Mobility
Complete 2 Sets:
30 Jumping Jacks
20 Air Squats
10 Push Ups
5 Burpees
Calf Mobility
Strength & Skill
And for the 1st time, there’s no metcon after sled. This is done to keep the main focus on speed & power application with sled.
Sled Push (8 Sets of 1 Rep)
*Building weight with last 4 sets being at 100% effort.
*Rest 4-5 min between sets.
Cool Down
Coaches Lead Hip/Ankle Mobility Drills
-After working the legs yesterday, combined with sleds today, use this time when they are warmed up to gain mobility issues identified in Overhead Squats from Thursday.