CrossFit WOD for Thursday 6-29-2017

WOD

Jun 28, 2017

Strength/Skill:  Have fun with learning and practicing rope climbs today. Metcon: KBS should be light and able to be done in 2 sets or less. Use the rest as a recharge time as each round gets shorter, so push it!

Warm Up

Teams of 2- Row for distance in 8:00, one person rows, resting person does 8 Sit Ups, Walking Lunges, Light Russian Swings. *Rowing should be 50-60% effort

Mobility

Foam Roll x 8-10 passes each: Lats, T-Spine, Hammies

Strength/Skill:

1) Rope Climbing Technique

METCON- For Time (27 min cap):

  • 1k Row
  • 30 KBS (53/35)
  • 30 Walking Lunges
  • 7 Strict Pull/Chin Ups (+2 Legless Rope Climbs)
  • Rest 3:00
  • 750m Row
  • 20 KBS
  • 20 Walking Lunges
  • 7 Strict Pull/Chin Ups
  • Rest 3:00
  • 500m Row
  • 10 KBS
  • 10 Walking Lunges
  • 7 Strict Pull/Chin Ups

<iframe width="853" height="480" src="https://www.youtube.com/embed/vdezTMulJ-k" frameborder="0" allowfullscreen></iframe>

https://youtu.be/vdezTMulJ-k

The Kettlebell Swing

Compliments of CrossFit

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman