Wall Balls & Box Jumps

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walking Lunge w/PVC Overhead
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. Ring Dips

Announcements/MOB:

  • Please Sign your online Waiver! We know who you are!  ;)
  • 5 Way Simple Shoulder Stretch

Lift:

Shoulder Press
70%x5
75%x3
85%x1 AMAP

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

Wod:

Wall Balls & Box Jumps
 
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 Box Jumps, 24/20"
 
Time Limit: 20 Minutes