A lot of new people in class yesterday so we again started off going over the basic squat mechanics before hitting the warm-up:
20 squats
10 push-ups
Samson Stretch
20 squats
10 push-ups
hamstring stretch
20 squats
10 push-ups
From there the class was broken into teams of two and sent down to the court with medicine balls and jump ropes.
Workout: Complete the circuit for time.
100 Skips
25 Wall Ball
100 Skips
10 Burpees
100 Skips
20 Wall Ball
100 Skips
15 Burpees
100 Skips
15 Wall Ball
100 Skips
20 Burpees
100 Skips
10 Wall Ball
That’s a lot of skipping!! Since the majority of class consisted of new people we stuck with predominately bodyweight movements.
Note: The squat is the fundamental movement of a lot of exercises, including the wall ball. Remember to maintain that squat form for the wall ball, particularly the upright torso. Don’t get too loose with your body and look down. Also remember to catch the ball in the squat (and make it a deep squat!).
Crossfit’s Greg Amundson’s wall ball. Notice how his torso is upright and not bending forward or looking down.
Now for some class pics!
After cooling off a bit from being on the court we did some “ab work” with Knees-to-Elbows. Good work from all!
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