09302019

29
Sep

09302019

Warm-up
Teams of 3
Run 400m (together)
60 Hollow Rocks (1 athlete performs their 20 hollow rocks while the other 2 hold a wall sit)
60 Box Jump/Step Down (1 athlete jumps while the other 2 dead hang from the rig)
Run 400m (together)

Skill Work:
15′ Rope Climb Work
Work on getting that foothold, or work on getting that legless…either way, let’s get better at climbing that rope!

Met-Con:
(Teams of 3, 1 partner working at a time)
Groups can be mixed and matched. This is meant to be fun and extend everyone’s ability to rope climb! Have fun and get after it as a community!

Rx:
4 RFT
45 Burpee Box Jumps (24/20″)
6 Legless Rope Climbs

Fit:
4 RFT
30 Burpee Box Step-ups
18 Rope Climb Progression

Fit+:
4 RFT
45 Burpee Box Jumps/Step-ups
6 Rope Climbs / 18 Rope Climb Progressions

Extra Work:
100 DB Push Press
Rx: 50/35s
Fit+: 35/25s
Fit: 25/15s