Channel: CrossFit®

Category: Sports

Tags: workoutsprinttrainingshuttle runwall ballrope climbcrossfit

Description: Workout of the Day for 220327: 2022 Individual Quarterfinal Workout 3 For time: 8 wall-ball shots   4 shuttle runs   1 rope climb 16 wall-ball shots   8 shuttle runs   2 rope climbs 24 wall-ball shots   12 shuttle runs   3 rope climbs 32 wall-ball shots   16 shuttle runs   4 rope climbs 24 wall-ball shots   12 shuttle runs   3 rope climbs 16 wall-ball shots   8 shuttle runs   2 rope climbs 8 wall-ball shots   4 shuttle runs   1 rope climb Time cap: 25 minutes 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope Scaling: Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs. Beginner Option: 6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs 10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs CrossFit® - (crossfit.com/)