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OUR BLOG

WOD – Monday, 08/10/2018

By admin | In CrossFit Rocks | on October 7, 2018

CrossFit Rocks – CrossFit

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Rope Climbs at dawn with the 5.30 crew !!!

Warm-up

Warm-up (No Measure)

2 minute bottom of squat

3 rounds

6 strict knee to elbow or hanging knee raise

6 inch worm push up

10 bulgarian split squats 5 each leg

Rope climb progressions

Metcon

Metcon (Time)

For time:

100 squats

15-ft. rope climb, 4 ascents

75 squats

15-ft. rope climb, 3 ascents

50 squats

15-ft. rope climb, 2 ascents

25 squats

15-ft. rope climb, 1 ascent
Make sure to keep your arms long and press with your legs when you rope climb. This will save your forearms.

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