16-17NOV17: Fight Gone Bad!

Today we’ll be adding a new, weighted movement to our arsenal – wall balls! Wall balls are simply large, weighted medicine balls that require athletes  to perform a full squat and then launch the ball vertically to make contact with a specified target on a wall (usually a line of a certain height). So essentially, we’re taking everything we already know from the air squat, and we’re turning it up a few notches! Here’s the videos we’ll take a look at in class to help learn the proper technique for completing this exercise:

WOD: ‘Fight Gone Bad’

Station 1: Wall Balls
Station 2: AbMat Sit-Ups
Station 3: Row For Calories
Station 4: KB Swings
Station 5: Box Jumps

In this workout you move from each of five stations after 1 minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating the next round. On call of “rotate”, the athletes must move to next station immediately. One point is given for each rep.

CrossFit Dodgeball

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