Crossfit Garage – CrossFit
Metcon
Coaching Focus
-Double Unders
Rope Burn (Time)
Rx
240 Single-unders
60 Cal Row
60 Sit-ups
180 Single-unders
45 Cal Row
45 Sit-ups
120 Single-unders
30 Cal Row
30 Sit-ups
Rx+
120 Double-unders
60 Cal Row
60 Sit-ups
90 Double-unders
45 Cal Row
45 Sit-ups
60 Double-unders
30 Cal Row
30 Sit-ups
Roughly half of the work in “Rope Burn” is behind us once we complete Round 1. With reps decreasing each round and the sit-ups giving our legs a break, we can push the pace on intensity even towards the end of the workout.