Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

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Skill Work

Rope climbs Drill (No Measure)

Take about 12-15 min to help work on technique with rope climbs. Really focus on getting members to understand how to clinch the rope with their feet. Go over progressions.

D12: 8 Minute EMOM (No Measure)

C1

1 legless rope climbs

C2

1 rope climbs

C3

4 foot lock-ins

C4

3 progression rope climbs

Metcon (AMRAP – Rounds)

C1

8 min AMRAP

5 cal bike/row

10 wall balls 25/20 10ft

5 V Sit-ups

10 supermans

C2

5 cal bike/row

10 wall balls 25/20 9ft

5 V Sit-ups

10 supermans

C3

5 cal bike/row

10 wall balls 20/14 9ft

5 V Sit-ups

10 supermans

C4

3 cal bike/row

10 wall balls 10/8

5 V Sit-ups

10 supermans

Recovery

Foam Roll (No Measure)

Attack those shins, and legs with a roller. If you are unsure….ask your trainer the best way!