Crossfit Garage – CrossFit
Metcon
Wall Ball me this (Time)
RX
5 rounds
12 WB 20/14
9 Burpees over ball
6 v ups
3 strict pull ups or 1 rope climb
RX+
5 rounds
12 WB 20/14
9 Burpees over ball
6 WB v ups 20/14
1 legless rope climb
*Burpees Over Ball: two-foot takeoff from ground and two-foot landing
Wall Ball me this (alt) (Time)
RX
5 rounds
12 WB 16/12
9 burpees over ball
6 wall ball sit ups 16/12
3 pull ups of any kind
*Burpees Over Ball: two-foot takeoff from ground and two-foot landing
Bright Spot
Pull-ups
Intended Response
Five rounds cues a longer work period, therefore athletes want to make sure not to come out too hot right out of the gate. Smooth, quick transitions between movements and short rest periods are optimal.
There are three versions of this workout, so be mindful of skill level when choosing but also challenge yourself to possibly something new!