Rope Climb/Overhead Squat

Jan 11, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15 Scap Pull-ups

15 Banded Face Pulls

15 Cobras (2.5s)

10 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

10 Air Squats

10 Cossack Squats

5 PVC Passes

10 PVC OHS

5 Big Kips

1:00 Handstand Push-up Progressions

Skill Development

10 minutes on Peg Board

10 minutes on Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

2 Rope Climbs (1 Peg Board OR 1 Legless Rope Climb Rx+)

10 Overhead Squats (95/65)

10 Handstand Push-ups
Sub for 2 Rope Climbs: 6 Rope Knees-to-Elbows.

Scale OHS and HSPU to means in which you can perform 10 consecutively for multiple rounds.