CrossFit / Fri, Sep 5

Pre-workout skill

4 rounds:

:30 Rope Climb Practice

1:00 rest

RX

AMRAP 15:

20 walking lunges

15 sit-ups

10 box jumps (20/24 in)

2 Rope Climbs

INTERMEDIATE

AMRAP 15:

20 walking lunges

15 sit-ups

10 box jumps (18/20 in)

1 Rope Climbs

BEGINNER

AMRAP 15:

12 walking lunges

10 sit-ups

8 box step-ups (12/20 in)

3 Rope Pull to stand

INTENDED STIMULUS

• 5-9 rounds.

• Lunges in :20-1:00.

• Sit-ups in :25-:45.

• Box jumps in :20-:45.

• Rope Climb :45-1:30

STRETCHING

2 sets:

:45 cobra stretch

:45 child’s pose