CrossFit 416 Daily – Tuesday, October 17th

From our Blog

CrossFit 416 Daily – Tuesday, October 17th

Warm-Up

2 rounds of:

10 x Scapular depressions

10 x Banded pull-downs

5 x Tempo ring rows

10 x Banded good morning

 

Skills and Drills

3 x Laying to stand rope pull

3 x Rope climb

3 x Legless rope climb

 

WOD

2 rounds

As many rounds as possible in 3 minutes of:

250m/200m row

5 x Strict pull-ups

rest 1 minute

As many rounds as possible in 3 minutes of:

10 x Burpees

2 x Rope climbs

rest 1 minute

As many rounds as possible in 3 minutes of:

30 x Double unders

10 x Dumbbell snatches (50/35)

rest 1 minute

 

Cool Down

2 minutes Foam roll lats and t-spine

1 minute Lacrosse ball forearm smash (right/left)

1 minute Laying low back stretch (right/left)


A Few Easy Tricks to Scale Rope Climbs

Comments are closed.