Tour de Wallball

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

Row 500M

15-12-9 reps of:

DB Hang Squat Cleans

DB Presses

Pre-WOD mobility:

Oly wall squat (banded) (3 min)

Banded OH distraction (2 min each side)


Metcon (Time)

With a partner, 8 rounds for time of:

15 Wall Balls, 20/14 lbs

15/10 Bike Calories

15 Wall Balls, 20/14 lbs

Partners alternate complete rounds (4 rounds each).

Once partner 1 finishes 1 round, partner 2 performs the same work. This cycle repeats until each person has performed 4 rounds and the clock stops.

If you’re on your own, do 4 rounds with a 2 minute rest in between rounds

Pre-WOD Mobility

Suprapatellar smash/floss (2 min each side)

Shoulder rotator smash/floss (2 min each side)

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