CrossFit Evergreen – CrossFit
Hold Up, Wait A Minue (Time)
3 Rounds:
25 Burpees Over Rower
50 Wallballs (20/14)
Into…
150/120 Calorie Row
Performed As:
2 Minute Work
1 Minute Rest
Time Cap: 35 Minutes
Scoring
Score | Total time to complete work, including rest. Add 1s per rep not completed if we are time capped.
Stimulus
We get into the spicy zone quickly today, with some back to back pressing movements into a nice long effort pulling movement. Coming into this one with a strategy for both the wallball and the burpees will be key with the interference of these. Even with a 1:00 rest between efforts, those lungs and triceps will light up early.
Movements
Burpees Over Rower | About 2:00 of work per set.
Wallballs | Weight should allow for 10+ reps
Calorie Row | Aiming for a 15/12 calorie per minute pace for men and women respectively.
Modifications
BURPEES OVER ROWER
Reduce Reps
Burpees with Lateral Hop
Regular Burpees
25/20 Calories On Any Machine
WALLBALLS
Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
75 Air Squats
150/120 CALORIE ROW
Reduce Reps
120/100 Calorie Ski
120/100 Calorie Echo/Assault Bike