CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

500m Row/400m Run


2 Rounds:

10 Air Squats

10 Banded Pull Aparts

5 Scap Pullups

10 Leg Swings/side

10 Pushups

Skill Work

Warm-up (No Measure)

10:00 Rope Climb Practice

-Working on foot lock, keeping arms long, bringing feet high, descending, etc.


Metcon (Time)

2 rounds of:

1-minute support on rings

15-ft. rope climb

1-minute plank hold

15-ft. rope climb

1-minute handstand hold

15-ft. rope climb

RX+ – Legless workout from June 30th 2019.

RX+ is going to be legless, while RX can use a foot lock. If we can climb a rope, but not 15′, the first scale is to just not go all the way up, and although not “RX”, still a great way to practice, which is the focus today. Scaling from there we can look to pull ourselves from laying on the floor to standing tall by using a hand over hand “rope climb” technique. Substitute two of these for every rope climb.

Other rope climb scales:

6 Chest to Bar

10 Pullups