02202020

19
Feb

02202020

Crossfit Garage – CrossFit

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Metcon

Death by Wallballs (AMRAP – Reps)

With a running clock you will perform 1 wallball shot on the first minute, 2 on the second minute, etc. until you are no longer able to perform the amount required inside the minute.

Rx

20/14

Rx+

30/20
Score is the last minute athletes are able to complete the full set of wall ball shots

Metcon

ABSolutely (No Measure)

3 Rounds:

10 Toes to Bar

15 Abmat Situps

100-foot Farmers Carry (2) 53/35

:30 Forearm Plank Hold

Bright Spot

Metcon (AMRAP – Reps)

Wall Balls

Intended Response

Wallballs: this simple exercise becomes taxing really quickly and is not to be underestimated – as these reps increase, athletes will develop their mental strength while knocking out the higher reps, as well as develop their cardiovascular function, leg and shoulder strength, and endurance.

Focus on accuracy and precision through the shots, as uneven catches will contribute to shoulder fatigue. Aim for getting the prescribed reps completed to take full advantage of any rest during each minute. This will get spicy quickly, so scale the WB weight as necessary to fit your athletic position.