Pinball

26.2 CrossFit – CrossFit

**“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin**

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Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Dumbbell Goblet Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Medicine Ball Squats

SKILL

Bike

### Scrape Your Shoe

The combination of bike right into wallballs can be pretty “quaddy”. We can make take some strain off the quads by pretending to scrape mud off the shoe in the bottom of each rotation. This action of pulling back and up can recruit more of the posterior chain and prevent excess quad burn.

Wall Ball

### Use Your Whole Shoe

The wallball demands more balance than a typical front squat due to the larger range of motion and the fact that we have to catch a falling weight. To maintain better balance in this movement, think about getting the whole bottom of the shoe on the ground. If we had paint on our shoes, it would make a perfect imprint on the floor. Pushing the big toe, pinky toe, and heels into the ground can also help us use more muscle than just driving from the front of the foot.

Metcon

Pin: Pinball (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatch (50/35)

1 Minute Bike

1 Minute Rest
* There are many ways to attack this interval workout, with the goal on all of them being consistency across the 5 rounds

* Consistency means keeping your highest scored round and lowest scored round within about 5 reps of each other

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