CROSSFIT 190505

1. Row Conditioning

<total 20 mins include set up>

2 Rounds:

  • 200m Row @ under 25 s/m

  • 200m Row @ above 25 s/m

  • 200m Row @ under 25 s/m

  • 200m Row @ above 28 s/m

  • 2:00 Rest

2. Skill

<total 15 mins include 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

3. WOD

<total 25 mins include set up>

“Hogwarts”

AMRAP 15:

  • 30/21-cal Bike/Ski [35/26-cal Row]

  • 15 KB Swings (24/16)

  • 30 AbMat Sit-ups

  • 15 KB Goblet Squats (24/16)