Wall balls are an integral part of CrossFit. This exercise consists of a squat with a medicine ball, which is followed by an explosive rise while you throw the ball up 3 meters and catch it back again in a squat position. This is done repetitively. The goal of this exercise is to train explosiveness and strength. A great real life example that shows the benefits of wall ball training is the lifting of carry-on luggage into the overhead compartment of a plane.
“The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super—potent metabolic conditioning tool with an enormous potential for increasing athletic performance.” – Greg Glassman