Wall Ball

A classic CrossFit movement!  Click HERE for a demo with explanation.


Scaling/Substitution Suggestions:

Shoulder or wrist issues:  perform Front Squats, Thrusters or 1-armed Dumbbell Thrusters


Mobility Suggestions:

Lots of Mobility needed for this movement!  You don’t have to do everything listed, but focus on your biggest issues and test and retest to make sure that what you are working on is improving your position!


Hamstrings:  FlossingSmash with a Lacrosse Ball


Hip Work:  GristleGroiners (Banded variation), Pigeon (Box variation), Hip PrepHip Extension with bandExternal Rotation of the Hip with Capsule Work


Overhead:  Band DistractionT-spine smashKeg Drill


Ankle Mobility and Foam Roll Legs

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