VIDEO: COMPETITOR'S COURSE: WALL-BALL EFFICIENCY TIPS

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CrossFit:

Bench Press 8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

Then, 

Complete as many rounds as possible in 18 mins of:
15/10 Strict Ring Dips
Run, 400 m
15/10 Strict Handstand Push-ups
Run, 400 m
30/20 Push-ups
Run, 400 m

Competition: strict bar dips L-sit DB Press 40/30#
Performance: Banded bar dips L sit DB Press Elevated Push-ups
Fitness: Box Dips L sit DB Press Elevated Push ups

Austin Malleolo coaches Competitor's Course participants on efficient wall-ball strategies. The Competitor's Course builds on the CrossFit methodology, movement technique and programming presented at the Level 1 and Level 2 Certificate Courses.