In celebration of today's 'Karen' benchmark workout, let's take a closer look at wall ball shot mechanics:
* Each rep begins with a rock bottom squat, with feet flat on the floor.
* Keep the elbows down and in.
* Keep the ball low to the chest.
* Don't let the ball obstruct view of the target.
* Launch the ball with little finger roll or push.
* Make ascending and descending movements the same.
* Minimize breathing and ball contact noise.
* Breath deeply and attempt to synchronize breathing to shot rate.
Look back on CrossFit HEL's WOD archives to June 13th and see how well you did. Can your beat your PR? CrossFit 'gold standard' for this workout is 6 minutes - that's 25 shots per minute! How many minutes can you maintain this rate? Try scaling your med ball weight until you can meet this speed, then add weight as you improve.