181008 – “Rope-a-Dope”

(Compare to 171116)

Warm up:

Cardio

Shoulder Progression

Skill/Strength:

Rope Climb/Straddle Handstand Skills

or

EMOMx10

Evens: Legless Rope Climb

Odds: 2-5 Strandle to Handstands

WOD: 3x 6 min AMRAPs with 2 min Rest between

Rx:

10 Cal Row/Bike

5 KB Push-Press –L (53/35)

5 KB Push-Press –R (53/35)

50 Double-unders

Scaled:

10 Cal Row/Bike

5 KB Push-Press –L (25/15)

5 KB Push-Press –R (25/15)

50 Jump Rope

Sport:

12/10 Cal Bike

5 KB Push-Press –L (70/53)

5 KB Push-Press –R (70/53)

50 Double-unders

* Pick up where you left off after each rest.

Mobility:

Calf Pole

Fire Log

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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