Wednesday – 2019 CrossFit

Wednesday

2019 CrossFit – CrossFit

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Warm-up

Skill/Strength

Front Squat (10min EMOM to 1 RM)

Metcon

Metcon (Time)

50-40-30-20-10 reps for time of:

Wall-ball shots

Row (calories)

GHD sit-ups

Men: 20-lb. ball to a 10-ft. target

Women: 14-lb. ball to a 9-ft. target

Scaling

This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option

40-30-20-10 reps for time of:

Wall-ball shots

Row (calories)

Sit-ups

Men: 20-lb. ball to a 10-ft. target

Women: 14-lb. ball to a 9-ft. target

Beginner Option

30-20-10 reps for time of:

Wall-ball shots

Row (calories)

Sit-ups

Men: 10-lb. ball to a 10-ft. target

Women: 6-lb. ball to a 9-ft. target

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