Workout of the Day
SKILL: Rope Climbs
30 Min For Quality
1-3 15′ Rope Climbs
400m Row
6-10 Strict Dips
40 sec Sandbag Hold
800m Bike
Notes
Intent: 3-5 Rounds, moving at a steady pace. Scale according to your needs today.
Rope Climbs:
A. 1-3 Full (15′)
B. 1-2 Partial Height
C. 1-3 Supine to Stand Climbs
*Spend up to 2 min at this station per round, and not more than that.
Dips:
A. Ring
B. Matador
C. Box (foot assisted)
CrossFit Group Class Programming Template (WK1/3)
Scenes from the last time rope climbing came up
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