First City CrossFit – CrossFit
Skills Development
Rope Climbs
Beginners – practice footwork while sitting on a box
Intermediate
3 rounds of
3x rope climbs with legs
Advanced athletes
3 rounds of
1x rope climb (with legs)
1x legless rope climb
1x L-sit rope climb
Workout
Metcon (Time)
Complete the following for time
800m run
21-15-9 reps of
wall balls
hand release push ups
toes-to-bar
800m run
Mobility
1. Wrist / Forearm stretch
– 1 min palms down, finger backwards
– 1 min back of hand down, fingers pointing in
2. Banded Chest stretch – 2 mins
3. Lax ball in the calf – 1 min each leg
4. Foam roll side of thigh (IT Band) – 1 min each leg
5. Foam Roll Front of the leg
6. Lacrosse ball glute and hamstring