CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row/400m Run
Then…
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
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
CrossFit.com 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