2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

CFSR 2.23.18

KAREN

Wall Balls are a staple of a CrossFit Workout. The movement of taking a weighted ball, performing a squat and then projecting the ball upward to a target on the wall is the pure example of core to extremity.

The Karen Workout of the Day (WOD) is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

  • 150 Wallballs 

  • Men – 20 lbs to 10′ target and Women – 14 lbs to 9′ target

  • For Time

Check out the video below on how to do Wall Ball Shots to increase your strength and improve your performance in CrossFit WODS.

SET UP FOR WALL BALL SHOTS

  • Begin with the feet shoulder width apart in the squat stance.

  • Hands holding the ball at the shoulders.

POINTS OF PERFORMANCE FOR WALL BALL SHOTS                               

  • Descend down into a full front squat with the crease of the hip below the knee.

  • Keeping the chest up drive through your heels, aggressively extending the hips and knees.

  • After aggressively opening the hip, throw the ball up to a target on the wall.

  • Receive the ball with the arms extended and cushion the force as you descend into the next rep.

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