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)

Skill

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

-Footwork

-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

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