Warm-Up
7-6-5-4-3-2-1 Reps
Monkey hangs
Squats
WOD prep
KB Deadlift practice
WOD
5 Air Squats
6 Donkey Kicks
2 Pistols Each Side
Post WOD:
Game: Crab Walk Medball Race
EQUIPMENT/PROP REQUIREMENTS
2 medicine balls (light)
2 cones
Chalk or tape to mark the floor
DESCRIPTION OF GAME (SET-UP, RULES, CHOREOGRAPHY)
Use chalk or tape to make two starting lines next to each other. Place a medicine ball at each starting line and a cone approximately 3 m in front of each (the distance depends on the level of ability of the class). The class is divided in half, with each team lining up behind its starting line. In a relay-race format, the player at the front of the line gets into a crab-walk position and pushes the ball to the cone and back. The players can use any part of their body to move the ball. Once the ball and player cross the starting line, the next player can begin.
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