How big are your Wall Balls?

Oct 25, 2017 | WOD

CrossFit ATR – CrossFit

Warm-up

15/12 Calorie Assault Bike

Banded Walk (forward and lateral) –>

15 Banded Squats

15 GHD Situps

20 Wipers

15 KBx2 Front Squats

20 Hollow Rocks

10 Wall Balls

Guided Front Rack Mobility (45/35)

Front Squat (Build to a 1RM)

14 minutes. We will use this number for our strength cycle starting next week.

Metcon (AMRAP – Rounds)

3 Rounds (3 min on / 1 min off)

20 Wall Balls (20/14) every minute
Rx+: 25/18

Score: Successful Rounds completed

Finisher

30 Cal Ski Erg (Time)

30 Cal Ski Erg