Wall Ball Shots – Warm Up Game – Crossfit San Jose
Video
Description
The Setup:
Running clock, you choose the time (5-15 min)
Med Bal 14#/10#
D-Balls are 20# and 16#
24″ box in front of tire (20″ to the side)
Tire or Upside down box
Objective:
Full Squat with Ball and then shoot it into the Tire/Box, run to retrieve the ball and once they return to the line next person can go, continuing till time runs out.
If teams are big enough (4-5 max is good) have the first shooter keep track of their rounds. Team with the least number of rounds will do 10 burpees each. This will hopefully create a little sense of urgency to make the shot and also move quickly through the penalty movements.
RULES:
Nothin but “net” = player retrieves the ball
Hits Box but goes into tire/box = 1 box Jump and retrieve ball
Completely misses = D Ball Slam 16#, D Ball Slam 20# and retrieve the ball
Hits box in front of target but misses = D Ball Slam 16#, D Ball Slam 20#, 2 Box Jumps and retrieve the ball
MODIFICATIONS:
Lighter ball obviously for members that lack that strength
Kettlebell SDHPs instead of D Balls, or any movement for that matter
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