2015-05-11

MONDAY WORKOUT

Another example of the changes that are coming soon!

WORKOUT:
1 Legless Rope Climb (Scale using legs for 1 rep, if needed OR do 2 seated)
5 STRICT Knees 2 Elbows
10 Bent Over DB/KB Rows (20-35's/40-55's)
* As many rounds and reps as possible in 8 minutes *

REST 2 MINUTES

SPRINT ENDURANCE ADD ON:
Using a running clock perform the following for 10 total minutes:
- Odd minutes: 300m Row Sprint
- Even minutes: REST

Aim for consistency across all 5 rounds of this one...

If you can't break 300m in under 60 seconds, then try to cover as many meters as possible during this 60 second time period...

We will try to run heats of 8 so you guys don't have to wait around too long if you aren't in the first heat and ropes will be first come, first serve, but it's only 1 climb so it won't take too long :)

POST YOUR TOTAL ROUNDS FOR THE WORKOUT AND ALL FIVE TIMES FOR THE ROW TO COMMENTS

7 comments:

Crystal Stidham said...

4 rds + 1 rope climb
280, 259, 246, 255, 263m

Emilie Goldsberry said...

5 rds + 1 rope climb RX (35#)
281-297m First was my worst and last was my best, working on not crapping out ;)

Susannah Dunn said...

6 rds + 5K2E (seated) My hands can't handle climbing the rope. This might be the one of the skills I never master in CrossFit.

258-270 on rows

John Dunn said...

5 rds (45#/ 2 complete climbs legless)
:57, 290, 275, 271, 274

Jordan said...

5rds 53#
:57, :57, :57, :58, :57

Colin McDermott said...

4 rounds + K2E and KB rows 53#
265-273

Lisa Dempsey said...

5 rds + 7 (first rope was leg less)
231-236