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. AMRAP 20 min: teams of 2, “climbing cindy”
alternate movements each round;
1 rope climb
10 pushups
15 air squats
Lvl6/5: 15′ rope climb, toe pushups, if you want to challenge yourself wear a 20/14# vest
Lvl4/3: 12′ rope climb, toe/knee pushups, air squats
Lvl2/1: 3x rope lowers, knee/box pushups, squat to box/ball as needed
