Garage Gym
1200
Warm Up
Hip Hammy
Wrist Mobility
Banded shoulders
Jumping Jacks
Metcon
For Time:
50 Abmat sit-ups
5 rope climbs (10')
50 walking lunges
40 Abmat sit-ups
4 rope climbs (10')
40 walking lunges
30 Abmat sit-ups
3 rope climbs (10')
30 walking lunges
This was significantly scaled from the 2021 Crossfit Quarterfinals Test 2 which called for GHD sit-ups, 15' rope climbs and pistols on a 60-50-40-30 rep scheme.
Scaling the volume and the movements was good for me. It was a steady effort with some good movements I have not done in a while. I would like to set up my rope somewhere that would allow for 15' climbs, but have not figured that out yet.
Round 1 ~ 6:30
Round 2 ~ 6:30
Round 3 ~ 5:00
Total time was 18:01 (which proved it was scaled well given the 20 minute time cap). Ratna worked out with me, substituting crunches, 2x ring rows, and side lunges.
We finished with a walk. 0.45 miles unweighted and 0.45 miles with a 50# sandbag.
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