CrossFit
Main
A. Skill: Rope climb skill work
Rope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1
- Rope lowers
- spanish wrap
- j-hook
B. 1 rope with 3 people
Alt. tabata rope climb/bike 20 on x 40 off x 8 sets each buddy (12 min)
P1: :20 max reps rope climbs
:10 transition
P2: :20 max reps rope climbs
:10 transition
P3: 20 max rep rope climbs
*as soon as you finish your rope climbs you are on the bike for cals
*this equals 1 round
Lvl6/5: 15′ rope, max cals bike
Lvl4/3: 12′ rope, consistent cals bike
Lvl2/1: rope lowers, recovery cals bike
*goal today is quality over quantity
