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Components
Speed & Agility Ladde ...
Kelly
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Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
11MAY2018 - CrossFit Ballwin
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
11MAY2018
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#
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video library
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Whiteboard:
Friday, May 11, 2018
Athletes:
Men / Women
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