Climb & Grind

Jul 30th, 2019

Category: CrossFit

Climb & Grind

Jen – Row Technique

Warm-up
2 Rounds
15 Bandy Good-mornings
100m Jog
20 Banded Side Steps
100m Jog
30 High plank shoulder taps
100m Jog

Mobility
Hamstring Rolling on Box
Banded Stretching

Strength
E2MOM12
Deadlift- 5 Reps @70-75%- Straight Sets

WOD
12 Minute AMRAP
1 Rope Climb
10 Push-ups
10 Box Jumps (27,24)

Level 2- (24/20), 10 ft climb
Level 1- 2 pull to stands
ADV -10/7 Strict HSPUs, Short Rope

Extra Work
Assault Bike
50/40 Cals moderate pace

Rest 1 min

4×15/12 cals all out as hard as rest 1 min between each interval

Rest 3 minutes

Repeat