1 Handstand roll out -> zig zag Side shuffle between the cones -> 5 Toes to bar -> 10 Jumping jacks
CrossFit Darts: Set up 4-6 cones increasingly far away from their respective target. Players have to hit the target with the ball before advancing to the next, more difficult distance. If a player misses, they simply return to the end of the line and try again. Consider increasing point values for the targets and having the players keep score. If a player cannot advance through all the targets, they may return to the beginning and start again.
AMRAP in a given amount of time of
10 yd Roving plank
7 Kettlebell swings
5 Box jumps