10.13.14

crossfit-rope-climbing-technique

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

wall assisted hip 2×1:00

3 rds

  • 5 push ups
  • 7 air squats
  • 11 jumping jacks

WOD: 

back squat

5×5 @75%

then:

10 min AMRAP

  • 12 box jump overs  24/20
  • 6 power snacthes  135/95
  • 2 rope climbs

 

 

 

 

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