Rope Climbs and Push-ups

May 1, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12/10 Calorie Bike

15 GHD Sit-ups

5 Double Push-up Inchworms

10 Banded Low Ext. Rotations / side (SLOW!)

10 Scap Pull-ups

5 Strict Pull-ups

15 Honest Push-ups

5 Rope Knees-to-elbows

Skill Development

Rope Climb – 10 minutes

Metcon

Metcon (Time)

5 Rounds of:

1 Legless Rope Climb (15 ft)

35 Honest Push-ups

Rx+: L-Sit Rope Climb
Subs for 1 Legless Rope Climb:

1 Rope Climb

10 Rope Pull-ups (alternate top hand each every 2 reps)

15 Ring Rows