Practice and Technique

Wall Ball. Doesn't sound like much... until you've experienced "Karen" (150 wall ball shots for time with a 20 pound medicine ball (or 12 pound for women.) Think add speed and power to a normal squat to launch a ball 10' in the air to an line on the wall. One of the best ways to improve your wall ball form is to make sure that when you catch the ball right under your chin, and keep it there as you drop into your squat and come back up for the next throw. Efficiency, accuracy and technique all come as a result of practice, not just training... one of the many differences between CrossFit and the rest of the fitness world.



Ben and Rob doing 1/2 Karen. They can't rest to finish the rest.

Workout of the Day
400m Run
Then complete 150 squats with a plate (45/25).
If you drop the plate at all its a 200m Run.

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