Iron Grip CrossFit – CrossFit
How many wallballs can you do before you let the ball stop or fall? 10? 20? 50? 75? Increasing your number of unbroken wallballs will drive some very positive adaptations in terms of endurance, stamina, speed and power. It’s well worth the effort to make that number go up somehow. Today we get a chance to practice that while also under the stress of heavy lifting, which makes this workout a great benchmark for those who are interested.
https://www.youtube.com/watch?v=z7Yiu8JDXIU
https://www.youtube.com/watch?v=8xDZ3J-gz9E
Warm-up
Warm-up (No Measure)
250 m Row
20 m Bear crawl
20 m Burpee broad jump
20 m Alligator crawl
200 m Run
Skill
Wallball
Metcon
Metcon (Time)
For time:
25-20-15-10-5
Wallballs @ 10/9′ w/ 20/14#
5-4-3-2-1
Power cleans @ 155/105
24/16# wallball
185/125# clean