Member Mike Frazer doing Karen (150 WallBall Shots For Time). Great job on the first time through!

The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat. In its entirety the wall-ball is quite simply a throw.

When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth.

Functionality & Wall Ball by Greg Glassman – CrossFit Journal RePrint

And if you like – you can support Wall Ball by downloading and sporting this nifty Wall Ball Banner (click image, right click and save as for you PC folk):

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