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Warm up:

  • Run 400m
  • High knees
  • But kicks
  • Atlas stretch
  • Quad stretch
  • Buddy calf stretch
  • Spider-Man
  • Shoulder mob
  • 10 OHS
  • 3 rounds Cindy

Skill: (20 Min)

Rope climbs

WOD: (30 Min)

Run 400m with one rope climb every five minutes for 30 min.  

If you don't make the five min time cap, switch to 200 meters.

(Advanced : run 400m with "monkey swing" - pull up, ctb, TTB, bar muscle-up)
 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com