CROSSFIT 190512

1. Warm Up + Mobility

<total 20:00 including set up>

3 rounds:

  • 200m Run

  • 8 Hand-Release Pushups

  • 10 Air Squats

  • 12 AbMat Sit-Ups

2. Skill

<total 15:00 including warm up>

15:00 Rope Climb Practice:*

  • Beginners: Practice technique

  • Intermediate: 20-30 ascents in 10:00

  • Advanced: 3 rounds: 1 legless ascent + 5 regular ascents

* Make progress from last week

3. WOD

<total 25:00 including set up>

“Mountain Dew”

4RFT (TC=20:00):

  • 400 Meter Run

  • 15 Box Jump-Overs (24″/20″)

  • 1 Rope Climb