CROSSFIT

SKILL

ON A 10:00 RUNNING CLOCK…
Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

(No Measure)

“RAPUNZEL”

2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

(No Measure)

SPARK

PUMP

EMOM x 6 MINUTES
MIN 1 – :50 Jumping Lunges
MIN 2 – :50 Up-Down + Mountain Climbers

(Score is Jumping Lunges)

WORKOUT

EMOM x 24 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Ab MAt Sit Ups
MIN 3 – :50 Max OH Plate Walking Lunges
MIN 4 – :50 Max Wall Ball Shots
MIN 5 – :50 Max time Pinch Grip 25’s/10’s
MIN 6 – Rest

(Score is Reps)

FINISHER

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB Lying Tricep Ext

(No Measure)