CrossFit – Fri, Jan 20


2 Sets
15/12 Calorie Ski (OR Row) (moderate)
10 Sit Ups, 5 V Ups
10 Body Rows
1 Halfway Rope Climb
10 Air Squats
10 Wall Ball Push Press Throw to Target (aka a Wall Ball without the squat).

1 Set (at workout pace):
3 GHD Sit Ups
1 Rope Climb
6 Wall Balls


12:00 Is Optimal – OMG
16:00 is Cap – HAHA
22:00 For good measure

The Climb (Time)

For Time:
90 GHD Sit Ups/140 V-Ups
12 Rope Climbs
150 Wall Balls (20/14) (10’/9’)

Due to Rope to Athlete Ratio – Recommend doing all the ab work then head to Rope if one is available orstart w/ Wallballs. Do 2 rope climbs or 3 if you are able to jump and go. If not please be a good mate and let others know if rope is available.Your abs will be on fire.

Back Squat Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
2-3 Pause Snatch balances (empty bar)
Back Squat (7×1 )

Build to a heavy x1