CrossFit:
Skill: Rope Climb Skill Work
1. Rope Lowers
2. Spanish Wrap
3. J-Hook
WOD: Teams of 2, alternating rounds for QUALITY
Tabata: 20 on x 10 off x 8 sets (8min)
P1: Rope Climb, P2: Rest
Alternating each round
Longevity:
Aerobic Recovery- Conversational Pace Moving;
18 min:
Every 2 min switch stations x3:
Row
Bike
Jog
Quickfit:
Against a two-minute running clock, complete:
10 Dumbbell Snatch (5 per side)
10 Box Step-Ups
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of four sets.
