5.13.14 WOD

By 05/12/2014 No Comments

Memorial Day Murph 5/25 & 5/26.  8, 9, and 10am. Sign up here, buy a T-shirt, come join the fun.

Rope Climbs have finally come to F.I.T. | Park Meadows CrossFit.  Bring long socks today.  You’re going to want them!

Rope climb instruction.

AMRAP 15 of:
18 Slamball (30/20)
3 Rope Climbs
10 Box Jumps (24/20)

Partner work
L-Sit hold while partner completes 12 kettlebell swings (1.5/1). Complete 7 rounds with as little break time as possible.

Here’s a great video on how to climb a rope.  Thank coach Joby for finding this video.  With a little practice, the first is the way to go.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=AD0uO7JGdZU&app=desktop[/youtube]

About Shean

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