Iron Grip CrossFit – CrossFit
Throwing and catching is a demanding skill. And while throwing and catching itself may not directly translate into real world scenarios for most of us, the physiological and neurological skills involved do. With that in mind, here’s a good video to watch for the wallball.
https://www.youtube.com/watch?v=fpUD0mcFp_0
Warm-up
Warm-up (No Measure)
3 Rounds
10 PVC thrusters
10 V-ups
10 Pushups
10 Sumo deadlift high pulls
15 second samson stretch
Skill
Ring strength
Metcon
Metcon (AMRAP – Reps)
2 Rounds
2 Minute stations (for reps)
Wallballs @ 10/9′ w 20/14#
Toes to bar
Row (calories)
Rest
Proceed immediately to the next station for the best score.