CrossFit – Thu, Apr 4

Bellhouse Crossfit – CrossFit

Rope Toe (Time)

“Rope Toe”

For Time:

30-20-10 Toes to Bar

1,000/900 Meter Bike Erg

Directly Into…

3-2-1 Rope Climbs (15′)

1,000/900 Meter Bike Erg

Time Cap: 28 Minutes

Warm up

General Flow

:30 each


Jumping jacks

High knees

Up downs

Quad pull


Inchworm to push up to down dog

Air squats

Push ups


Rig Prep :10 – :15 each

Dead hang

Active hang

Scap pull ups