CrossFit – Wed, Dec 14
Warm-Up
Warm-Up
AMRAP x 4 MINUTES
40 Single Unders
10 Lunges
10 Tuck-Ups
Into…
AMRAP x 4 MINUTES
40 Double Unders
10 DB Goblet Lunges
10 Strict Knees to Chest
Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Options…
Practice J-Technique
Practice Spanish Wrap
Practice Quick Roping Down (Advanced)
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 50 Double Unders*
MIN 2 – 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)
MN 3 – :50 Max Rope Climbs
*Option to increase by 5 each round.
(Score is Total Reps of Rope Climbs)
Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
