Metcon

Tuesday, January 20, 2026

Westbound CrossFit - Coach Aaron

1200 - 10 of us

Warm Up

row

inch worms

Cossack squats

air squats

burpee technique

wall ball prep

Conditioning

Every 5:00 x 6 sets

20/15 Cal Row

15 Burpee to rig

20 Wallball (20/14lb., 10/9ft.)

Goal: Allow for 1:30 rest each interval. Sub 3:30 rounds. Athletes pushing hard can see times closer to 3:00 when going full send. 

Intermediate: Reduction in calories/ volume first here. I.e. 15/12 Cal Row/ 12 Burpee/ 15 Wallball at RX loads/ heights, then choose reduction in load if needed. 

Baseline: 10/7 Cal Row, 10 Burpee, 15 Wallball (10/6lb./custom height)

I scaled the volume and load pretty well.  I settled on 12 calories - 8 burpees to rig - 12 wall balls (14 lb to 10 ft) and maintained reasonable rounds.

1. 2:43
2. 2:50
3. 2:59
4. 3:02
5. 3:04
6. 3:07

Finished with a little kipping technique work.