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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
12/21/2020 - 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):
11 (8/3)
Workout
12/21/2020
Skill Work
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 Work)
Rope Climb
Workout of the Day
Metcon (AMRAP - Reps)
24 Minute Partner Workout!
02 Kettlebell Swings (53/35)
02 Box Jumps (24/20)
04 Kettlebell Swings (53/35)
04 Box Jumps (24/20)
….
Increase By (2) Reps Until Time.
*You Go, I Go Format
Partner 01 will do the set of 02 BJ & 02 KB Swings, then Partner 2 will do the SAME set before both partners move to the next set of 04 reps.
Rep Chart:
Set / Total Reps
02 / 08 reps
04 / 24 reps
06 / 48 reps
08 / 80 reps
10 / 120 reps
12 / 168 reps
14 / 224 reps
16 / 288 reps
18 / 360 reps
20 / 440 reps
22 / 528 reps
24 / 624 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 21, 2020
Male Clients
1
Nick
Davidson
CrossFit: 4:30 PM
1 x 25
2
Chase
Young
CrossFit: 4:30 PM
1 x 8
3
RW
Rice
CrossFit: 4:30 PM
1 x 5
4
Guadalupe
Avalos
CrossFit: 4:30 PM
1 x 3
5
Aaron
Forehand
CrossFit: 8:30 AM
1 x 2
6
kyle
lawles
CrossFit: 5:30 AM
2 x 1
6
Seth
McClellan
CrossFit: 5:30 AM
1 x 1
7
Cameron
Reeves
CrossFit: 5:30 AM
1 x 0
Female Clients
1
Ashley
Reeves
CrossFit: 8:30 AM
1 x 3
2
Megan
Birkenfeld
CrossFit: 8:30 AM
1 x 2
3
Melissa
McClellan
CrossFit: 5:30 AM
1 x 0
working on feet
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