Get a Rope

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2 Rounds

7/5 Calorie Arms Only Row

5 Bottoms Up KB Press in Lunge (Each Arm)

15 Banded Lat Pulldowns w/0:03 Hold

10/7 Calorie Row (Arms & Legs)

Then 1 Round:

Hip Halo Monster Walks (Band Around Ankles)

Side Shuffle (10R10L)

Sumo Foward/Backward (10+10)

Penguin x 30′ (15’R15’L)

Strength/Skills (Weight)

14:00 Alternating EMOM

1) 10 Dimmel Deadlifts @ 30-40%

2) 5 Slow Gakk Squats (25#/15# Plate)

Get a Rope (Time)

Teams of 3

For Time:

60 Rope Climbs (15′)

Every 5:00 Perform Synchro Style…

15 Russian KB Swings (53/35)

10 V-Ups

5 Deadlifts (245/165)

(Everyone does 15-10-5)

30:00 Time Cap
Before you freak out reading this just hear me out guys. This workout is intended to be good practice on the technique of the climb while at the same time building gymnastics endurance. The ones with the most “gymnasty” engines will be able to finish this Rx. The rest of us will have to modify at some point for hopefully obvious reasons. With a team of 3 you will have a 1:2 rest ratio so you will be able to recover somewhat between your reps. Lets take this opportunity to get better at an all too neglected skill!

Posted in WOD