Rope and Ball
Using a jump rope and medicine ball you can perform a vast range of CrossFit exercises. Everyone from beginners to professionals performs workouts using the jump rope and medicine ball.
This is a type of circuit exercise focusing on both, the upper body and lower body strength.
- Stand with hip-width apart, and keep your back straight.
- Do simple jumps using the jump rope for 60 sec.
Then a rest for 30 seconds and perform medicine ball squat by following these steps:
- Stand shoulder-width apart.
- Keep the medicine ball between your legs.
- Bend your knees, keep the hips lifted, and perform a deep squat.
- Grip the medicine ball with both hands.
- Lift your body.
- As you stand straight, throw the ball in the air with full force.
- Catch the ball as it comes down.
- Again, perform the squat while holding the ball.
- Repeat this for 60 sec.
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