HS/MS–Heel Balance Squat

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Run

3 Rounds:

5 Broad Jumps

10m Bear Crawl

5 Push-ups

10m Crab Walk

20 Mountain Climbers

Skill Work

Teach/Review Squats with PVC—Front, Back, Over Head.

Heel balance drill (using 2.5 lb or 5 lb plates)

Mini Group WOD: (5-8 min)

In 2-3 relay-style groups, cross the squares by doing 1 heel-balance squat on each one. If your toes touch the ground, head back to the beginning, do 3 burpees, and try again. Once you make it across, do 3 knees raises and run 10m back to the start.

Metcon

Review movement standards for wall balls, ring rows and goblet squat

Metcon (5 Rounds for reps)

1 min at each station

5 Rounds

1. Cal Row

2. Wall Ball

3. Ring Rows

4. KB Goblet Squat

5. Rest

Count total reps each round

Game

Coach’s Choice

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