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.