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3/30/17 Rope Climb Technique

March 30, 2017

 

Warm-up

Mountain Climber x50
Squat  x10
Forward Lunge & Twist x10
Push-Up x10
Mountain Climber x50
Squat Jump x 10
Reverse Lunge x10
Push-Up x10
Burpee x10

 

Gymnastics

Hanging Knee Tucks (4x 10)

Superset

MB Feet to Hand Tosses (4x10)

Start with MB in feet. Jump and bring feet up fast, release the ball and catch in feet.

Superset

Rope Inverted Row (4x 12)

 

 

Gymnastics

Rope Climb (6x 1) (Advanced can do legless)

Frog Push-Up (5x 12) (Between Rope Climbs)

 

 

Metcon (Time)

Accumulate 3 minutes of a bar or ring hang. Every time you break you have 10 pistols and 5 burpees
12 minute cap

 

Extra core if time permits
3 Rounds
30 Bicycles
10e 1-Leg Glute Bridges
20 Toe Reaches

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