9.8.17

amanda wall ball shot
7
Sep

9.8.17

Do you guys LOVE wall ball shots yet? The truth is, I hated them when I first started CrossFit and Im pretty sure Liliana still hates them. It is such a great movement that builds squat and shoulder endurance, postural strength, timing and accuracy.

 

I look forward to the day that we all share the same appreciation for them 🙂

– Coach AG

Balance:

 

4 sets for Picture Perfect Technique:

4- Deadlift

6- Set Swings

6- Goblet Squats

8- Scap Push-ups

 

Build:

Push Press- build to 5 RM – No RX Pause OH

+

3 sets Roll from hollow to Arch – 3x / side

Donkey kicks x 4

Short Bridge x :50

 

Breathe:

 

FT:

40-30-20-10

Wall balls / Russian Kettlebell Swings

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