Sunday, February 12, 2017

Rope Climbs

Sunday, February 12, 2017

West Metro CrossFit

10:30 AM (open gym) about 20 folks there including Ressee (Aaron's wife) and their two boys, Adam and me

Warm Up

10 minute jump rope (singles, drills, doubles) - got 25 unbroken

PVC pass throughs/OHS, Spiderman, Frankenstein, Toe Pull, Knee to chest, foot to butt, Round the worlds

HSPU Technique

3 rounds of

3 Handstand holds
3 wall walk ups

then 3x4 HSPU with feet on box

Rope Climbs

10 climbs, started on every 45 seconds, then finished on every minute

Pull ups

Finished with 5 pull-ups

1 hour total workout

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