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| Tony, Frank, and Luciana blasting-out Wall Ball Shots... How many can you do in 5 minutes??? |
The wall ball shot is a compound exercise which combines a front squat and an explosive-like medicine ball push press toss (toward a specific target mark, located over the exercisers head). The wall ball shot is an incredible way to improve your endurance and stamina; while also challenging all of the other physical aspects of fitness: balance, coordination, accuracy, agility, power, speed, strength, and flexibility. They first appeared on CrossFit.com in March of 2001.
Workout:
3 Rounds for time:
20x Push ups
40x Curls (30/20/10)
40x Sit ups
40x Revolt fly (30/20/10)
40x Air squats
20x Glute/Ham. raise
20x Push ups
40x Curls (30/20/10)
40x Sit ups
40x Revolt fly (30/20/10)
40x Air squats
20x Glute/Ham. raise
