CrossFit / Fri, Sep 5
- Coach Ivan
- Sep 4, 2025
- 1 min read
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

5 at intermediate. Childhood fear of rope climb conquered. 5 stars.
4+35RX