Tuesday 030617

The Wall Ball drill is a CrossFit original. The movement begins with the athlete standing about three feet in front of the target baseline from a full squat with a 20-pound Dnyamax Medicine Ball held just above the head and the elbows in close. The move is initiated with a powerful squat followed immediately by a press/throw. The target, in our case a steel plate backboard by Nick Massman, should center at about ten feet above ground level. With a little flick of the hands and wrist the ball will follow an arc that allows it to rebound off of the target and come right back to your extended arms from where you can recoil gracefully back to the squat. This drill employs a lot of muscle, several critical functions, considerable power and coordination all at crushing heart rates.