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Components
Rope Climb
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
12/07/2020 - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
Workout
12/07/2020
Practice
Pack an extra sock or knee sleeve and learn how to guard against rope burns today. If you’re already a pro at climbing the rope, work on a different technique or even give leg-less a shot!
Rope Climb (10 minutes of Practice)
Rope Climb
Workout of the Day
Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
15 Weighted Sit-ups (25/15)
50 Double Unders (75 Singles)
05 Deadlifts (Go heavy!)
*Build in Deadlift Weight
*Put Deadlift weight in notes.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 07, 2020
Male Clients
1
Sean
Smith
CrossFit: 4:30 PM
1 x 15
2
Anirban
Pal
CrossFit: 6:00 PM
1 x 4
3
Aaron
Forehand
CrossFit: 8:30 AM
1 x 3
4
Luis
Bazaldua
CrossFit: 6:00 PM
1 x 1
4
Riley
Alford
CrossFit: 6:00 PM
1 x 1
5
Bill
Johnson
CrossFit: 6:00 PM
3 x 8
Pull ups
6
Raine Corado
l
CrossFit: 6:00 PM
5 x 5
Strict pull ups
7
Chase
Young
CrossFit: 5:30 AM
1 x 1
Female Clients
1
Ashley
Reeves
CrossFit: 4:30 PM
1 x 12
2
Emily
Kieth
CrossFit: 4:30 PM
1 x 5
first rope climbs!!
3
Dana
Forehand
CrossFit: 4:30 PM
1 x 3
4
Megan
Birkenfeld
CrossFit: 5:30 AM
1 x 1
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