Make Time For Medicine Balls

Iron Grip CrossFit – CrossFit

The medicine ball is possibly one of the most ancient tools of fitness that we have. Its use has been traced back as far as ancient Greece and Persia. It’s called a medicine ball because anciently, fitness and health and medicine were much more closely linked. Thus, anything that promoted fitness and health qualified as, “medicine.” So a weighted ball that you could lift, carry, throw, etc in order to increase your fitness, was naturally referred to as a “medicine,” ball.
Here is an interesting article from the CrossFit Journal about some other uses for the medicine ball.
http://library.crossfit.com/premium/pdf/50-06-MedicineBall.pdf?e=1479797831&h=d37ad84a0afe5628177bca71ba2cf3cd

Warm-up

Warm-up (No Measure)

3 Rounds – 20:10

Overhead throw

Side throw

Chest pass

Side throw

Rd 1: Standing

Rd 2: Kneeling

Rd 3: Squatting

Skill

Metcon (Time)

For time:

Accumulate

1 Minute L-sit

1 Minute Hollow hold
5 minute cap

Metcon

A: Metcon (AMRAP – Reps)

7 Minute AMRAP

1600 m Bike

1,000 m Row

800 m Run

200 Double unders

Max reps: Wallballs @ 10/9′ w 20/14#
Choose 1 monostructural (cardio) element for the 1st couplet.

Rest 1 minute between couplets.

B: Metcon (AMRAP – Reps)

7 Minute AMRAP

1600 m Bike

1,000 m Row

800 m Run

200 Double unders

Max reps: Med ball snatch @ 20/14#
You must choose a different monostructural element.

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