07282020

27
Jul

07282020

Crossfit Garage – CrossFit

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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!