Crossfit 5/1/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

90sec Bear Crawl w/ band around ankles

20sec chin over bar or Chest to rings

1min Caveman chair (bottom of squat hold)


10min Rope climb practice (Choose the most appropriate for your skill level):


-Knees to elbow, stand, repeat

-Footwork coming down

-Stand, lay, stand

-1/2 rope climb

-Full rope climb (Jump catch, feet at chest w/ lean back, stand. Goal is 2 pulls)

-Legless rope climb

-L sit from floor to top

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

1 Rope Climb

10 Pushups

15 Air Squats

*RC scale:

Stand, Lay, Stand

1/2 RC

5 RR