Today’s Programming
SKILL: Rope Climbs
Work your rope climbing technique!
Level 1: Self Assisted with feet on the ground
Level 2: Knotted Rope Climb
Level 3: Wrapped rope Climb
Level 4: Legless Rope Climbs
METCON
AMRAP in 15 minutes
6 Kipping Pull-Ups
9 Deadlifts
12 Box Jumps
Notes
KPU: 3 Strict / 9 Jumping / 9 Ring Rows
DL: (225/185/155/135/95/-)
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 10am
METCON
AMRAP 20:00
10e Single Arm KB/DB Swings
5 Strict HSPU
50 Jumping Janes
Notes
Modify HSPU to: 5 Chair or Floor Piked / 5ea Single Arm DB Z Press
Strength/Stability
A1: Wall Sit Single-Arm Bicep Curls
3 x 8-10 Reps Each (or 12-20 Two-Arm)
A2: Star Plank
3 x :20-:30 Each Side
A3. Goblet Tall Knee to Stand
3 x 8-10 Alternating Reps
Kelly with great positioning on her Inverted Rows