A) Skill: Rope Climb (15min)
Beginner; technical explanation + practice foot holds.
Intermediate; scale to 1 ascent, or ½ ascent
Advanced; E2MOM x 6 rds 2 rope climbs
B) Metcon: Repeat 2x.
3 min amrap
10 air squat
10 OH Medball step up (24/20)
Rest 3 min
3min amrap
down back turf sprint
10 mb slam (40-50 / 20-30)
Score total rope climbs, rounds / reps
Beginner; technical explanation + practice foot holds.
Intermediate; scale to 1 ascent, or ½ ascent
Advanced; E2MOM x 6 rds 2 rope climbs
B) Metcon: Repeat 2x.
3 min amrap
10 air squat
10 OH Medball step up (24/20)
Rest 3 min
3min amrap
down back turf sprint
10 mb slam (40-50 / 20-30)
Score total rope climbs, rounds / reps
Image
