CrossFit OwnIt – CrossFit

Skill

Rope Climb

Week 2

2-3 rounds (15 min):

30 sec Hang from pull-up bar – supinated grip (palms face towards you)

30 sec Hang from pull-up bar – pronated grip (palms facing away)

5 Rope ground to stand – bent knees (scaled) / straight legs

3 Box drill – “S” method + stand

3 Box drill – “J” method + stand

*Focus on locking the rope in place with the feet on the box drills

Metcon

Metcon (AMRAP – Reps)

20 minute Alt EMOM

14/12 calorie bike

14 KBS (53/35)

14/12 calorie row

1-2 rope climbs or 3-4 rope ground to stand pull up

Metcon

Metcon (Time)

Run club at 4:30pm

400m warm up run

E4MOM X 8 rounds

500m run (progressive efforts)

400m cool down run