2/4/2017

By on February 3, 2017. Posted in .

CrossFit Ocala – CrossFit

Rope Climb Fundamentals

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Warm-up (No Measure)

400m Run

2x

10 pass throughs

10 ring rows

10 goodmornings

30 sec pigeon stretch

GPP: Metcon (Time)

400m run

21 Deadlifts 155/105

3 Rope Climbs

15 Deadlifts

2 rope climbs

9 Deadlifts

1 rope climb

400m run

COMP: Metcon (Time)

400m run

21 Deadlifts 185/135

3 Rope Climbs

15 Deadlifts

2 rope climbs

9 Deadlifts

1 rope climb

400m run

Cool Down

25 ft walking samson stretch

30 sec straddle

30 sec elbow to heel

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