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08142018

13
Aug

08142018

Crossfit Garage – CrossFit

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Metcon

Lead Foot (3 Rounds for reps)

AMRAP 4 min:

27 cal row

27 burpees

27 chest 2 bar pull ups

-rest 4 min-

AMRAP 4 min:

21 cal row

21 burpees

21 T2B

-rest 4 min-

AMRAP 4 min:

15 cal row

15 burpees

15 pull ups
Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements. The burpees are traditional burpees and only require a small clap overhead and some air under the feet.

Lead Foot (alt) (3 Rounds for reps)

AMRAP 4 min:

27 cal row

27 burpees

27 pull ups

-rest 4 min-

AMRAP 4 min:

21 cal row

21 burpees

21 knees to chest or T2R

-rest 4 min-

AMRAP 4 min:

15 cal row

15 burpees

15 ring rows or box pull ups

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