CrossFit
Main
A. Skill: Rope climb skill work
Rope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1
1. Rope lowers
2. spanish wrap
3. j-hook
B. 1 rope with 2 people
Alt. tabata rope climbs 20 on x 40 off x 8 sets (8 min)
P1: :20 max reps rope climbs
:10 transition
P2: :20 max reps rope climbs
:10 transition
*this equals 1 round
Lvl6/5: 15′ rope
Lvl4/3: 12′ rope
Lvl2/1: rope lowers
*goal today is quality over quantity
