Rope Climb Day

Nov 1, 2017 | WOD

CrossFit ATR North – CrossFit

Warm-up

250m Row

15 Band Pull Aparts

10 Scap Pullups

10 Scap Pushups

10 Banded T’s and Low External Rotations (per side)

30 Hollow Rocks

1:00 Handstand “Stuff”

10 Rope Knee-to-Elbows

Skill Development

Rope Climbs

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of:

2 Rope Climbs (15 ft.)

10 Calorie Row

20 Box Jumps (24/20)

400m Burden Run (40/30)