CrossFit 11/6/19 Wednesday

Happy Birthday Abbie!

Warmup
Do all of Crossover symmetry, then:

10:00 of:
20 pullovers each with a partner
10 ring rows
10 goblet squat pulses

Workout Warmup
Spend 10:00 practicing rope climb clamps.
In between practice reps, warmup a few wallballs, stone shoulders, and pullups.

CrossFit Workout
For time
96 Wallballs
23 pullups
11 stone shoulders 145/115
6 rope climbs

Coach’s Note
This is a trap workout. The bit after the wallballs doesn’t look so bad, so you’ll be tempted to hang onto the wallball. That is a gigantic mistake. Break the wallballs early and often, then try to pick up the pace on the pullups, stone shoulders, and rope climbs. This one should take somewhere in the 10-15:00 range. The stone should be heavier than you normally use. The wallballs should take no longer than 5:00. If you can’t do rope climbs, do 12 rope elevators.