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
"Forging Elite Fitness In Midtown Omaha"
7 comments:
4 rds + 1 rope climb
280, 259, 246, 255, 263m
5 rds + 1 rope climb RX (35#)
281-297m First was my worst and last was my best, working on not crapping out ;)
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
5 rds (45#/ 2 complete climbs legless)
:57, 290, 275, 271, 274
5rds 53#
:57, :57, :57, :58, :57
4 rounds + K2E and KB rows 53#
265-273
5 rds + 7 (first rope was leg less)
231-236
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