This excersise was shared with a partner who did half the work of it
- 800 meter run, trading off a medicine ball 20kg in overhead carry
- 100 "air ball" squats, squating with ball and throwing/catching ball
- 100 medicine ball situps
- 100 step into passes
- 100 pass arounds
- 800 meter run, trading off the ball again in extended overhead carry
This murdered me but thanks to my partner Dave, we achieved the best time of anyone and with the heaviest ball. Completed in 20:06. My shoulders are definitely weak compared with the rest of me.
Level 4 CrossFit (Basic Barbell)
Bench press the entire day. Worked on form.
- Arched back
- Pull lats down and shoulders together
- Thumb around bar......
- Max weight achieved: 5 reps of 80 kg (176 lb)
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