What is Crossfit Wall Ball?

What is Crossfit Wall Ball? CrossFit wall ball is a type of exercise that is commonly used in CrossFit workouts and involves throwing a medicine ball at a target located on a wall. It is a high-intensity functional exercise that combines elements of strength training, cardiovascular conditioning, and coordination.

medicine ball for crossfit wall balls

Here’s how CrossFit wall ball typically works:


  • Medicine ball: A heavy ball, usually ranging from 14 to 20 pounds, with a diameter of about 14 inches.
  • Wall target: A designated target on the wall, often a circular or square mark, usually located at a height of 9 to 10 feet for men and 8 to 9 feet for women.


  1. Stand facing the wall, with your feet shoulder-width apart and the medicine ball held at chest level, close to your body.
  2. Lower your body into a squat position, keeping your weight on your heels, and your chest up and facing forward.
  3. Explosively extend your hips and knees, while simultaneously using the momentum to throw the medicine ball towards the target on the wall, using an overhead throwing motion.
  4. Catch the ball as it rebounds off the wall, and immediately descend into a squat again, repeating the exercise for the desired number of repetitions or for a set amount of time.
What is Crossfit Wall Ball with Medicine Ball

Tips for Proper Form and Safety:

  • Start with a lighter medicine ball if you are new to CrossFit wall ball, and gradually increase the weight as you become more comfortable and proficient with the movement.
  • Maintain proper squat form, with your weight on your heels, chest up, and knees tracking over your toes, to avoid injury to your knees and lower back.
  • Use your legs, hips, and core to generate power for the throw, rather than relying solely on your arms, to maximize effectiveness and reduce strain on your upper body.
  • Make sure to aim accurately at the target on the wall, to ensure a consistent and challenging workout.

CrossFit wall ball can be a challenging and effective exercise for improving strength, power, cardiovascular endurance, and coordination. However, as with any exercise, it’s important to use proper form, start with an appropriate weight for your fitness level, and consult with a qualified fitness professional if you have any concerns or questions.

What is Crossfit Wall Ball

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