Rope Climbs Swings and GHD’s

Nov 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Cal Ski Erg or Row

10 Scap Pull-ups

20 Banded Presses

20 Cobras (2.5lbs)

10 DB Rows (moderate to heavy)

10 Knee to Elbows

:: Metcon (Time)

7 Rounds:

2 Rope Climbs

8 GHD Sit-ups

12 Calorie Assault Bike
RX+: Legless Rope Climbs

10 GHD Sit-ups

15 Cal Assault Bike

The GHD Sit-ups should be completed unbroken. Sub For GHD Sit-ups is 15 cross touches

Mobility

10 Minute Foam roller session (Quads, hips, t-spine, pecs)