Wall & Slam Ball

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • When will you score your 14.4 performance? (Answer: Before you leave the gym!)
  • Stretch: Hip

Lift:

Back Squat
70%x5
75%x3
85%x1 AMAP
Try to get 7 or more.

Skills & Technique: (Click below for links to more info)

Wod:

10 Wall Ball 20/14 lbs 10'
10 Slam Balls 25/15 lbs
 
10 Minute AMRAP