Competition Class

“Partner Cindy”
25 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
*With a partner, alternate rounds

Think of this as sprint intervals. Find someone you normally compete with and don’t let them rest. Aim to finish each round in 45 seconds. Scale appropriately.

Cool down:
15 min – Pick a steady state activity (Run, Ski, Bike, Row) and hold a consistent pace for a full 10 min.

If you can monitor heart rate, do it. Try and maintain 150BPM. (There are manual ways out there, so there’s no need for a fancy watch)

CrossFit

Gymnastics

Rope Climbs

Beginner: Practice Rope Climb Technique
Intermediate: EMOM 6 – 1 Rope Climb

Advanced
21/18 Calorie Ski Erg
3 Rope Climbs
15/12 Calorie Ski Erg
2 Rope Climbs
9/6 Calorie Ski Erg
1 Rope Climb

WOD

600 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Beginner: 95/55; Push Ups to Box
Intermediate: 115/75
Advanced: Rx