Death By WallBall

CrossFit

Warm-Up / Skills

4 Rounds: 15 on 2 off
Air Squat
Squat sit hold (drive knees out)
Table Top
Yoga Push up

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Strength

Exercise: Front Squat/lbs
Reps: 5×1 (85%) EMOM

“Mobility Shoulder”

40 on 5 off (1-3 rounds)
PVC passthrough
Band External Rotation pulls (red)
Band Distraction Front rt / lf
Band Distraction Back rt / lf

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

“Death By WallBall”

1 Wall Ball 1st minute
2 Wall Ball 2nd minute
3 Wall Ball 3rd minute
Continue until you can’t complete a round
*score rounds plus reps into last round

Result Type: AMRAP
Male Rx: 20 lbs
Female Rx: 14 lbs

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