Wall Balls

push and there is three devil's presses now we're going to move on to the next exercise which is wall balls and if you don't have a wall ball this is for a lot of gyms nowadays have um crossfit equipment most gyms have wall balls where you can do a wall ball and you can toss it up i have the convenience having a target but you just you can have a wall i'm going to show you the wall balls all right on to the third exercise i'm going to be doing wall balls and a wall ball if you've never heard of ball balls seen a ball ball here's a wall ball this is a 20 pound wall ball this is what we'd be using if we're doing um an rx workout it cross fits so i've got a 20 pound wall ball and i have a regulation target right there uh the rx target is the top target i would be just throwing the ball up at the target hitting the target catching it coming down into a squat and throwing it back up just like your thruster just like your devil's breast shoulder workout upper body workout leg quad glute hamstring and all these exercises work your core which is your abdominal midsection but after this we're going to be doing a core workout so i'm going to give you two exercises for your abs to do after this workout so the wall it's there's my target right here here's my wall ball very simple once again crossfit i started out with a lot lighter wall or wall wall that i actually use now and all of the disadvantages to those targets regulation targets for us shorter people we have a longer distance to throw the ball um but that's the way i was born and i like being short so that's cool i'll deal with it here's my target i'm going to start off with my ball in a position like this and i like to be probably about three feet from my on target so we stand back squat bow