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 (8 min)
P1: rope climb, P2: rest
Longevity
Active Recovery/Mobility
QuickFit
A. 3 sets:
Goblet Squat x 10 reps
Banded Hamstring Curls x 20 reps
Hollow body roll to Superman x 4-6 rolls each way
B. Tabata Cherry Pickers
:20on x :10 off x. 8 (4 min)
