7.19.18 Workout of the Day

Edward, Liv, Greg

Box Brief

-We have added a Friday 515 CrossFit class, coinciding with our 515 Friday ICT class.

- Please everyone wear knee sleeves or long socks today for rope climbs

CrossFit and ICT

1. Skill: 10 minute rope climb progressions

3 Foot Locks 2 Foot Lock + Stand + Reach 1 Rope Climb

2. Conditioning

20 minute Leapfrog partner AMRAP: 1 Rope Climb 12 Double Dumbbell Push Press (35/20) 200 Meter Run med ball run (20/14)

3. Midline: Coaches Choice

Rope Climb Modifications:

Seated Rope Pulls (2:1 Ratio) 1/2 Rope Climbs (2:1 Ratio) Pull-ups (5:1 Ratio) Ring Rows (5:1 Ratio)