Bellhouse Crossfit – CrossFit

Rope Toe (Time)

“Rope Toe”

For Time:

30-20-10 Toes to Bar

25/20 bike cals

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Directly Into…

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3-2-1 Rope Climbs (15′)

25/20 bike cals

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Time Cap: 28 Minutes

Row: 500/450 meters

Bike erg: 1000/900 meters

Warm up

General Flow

:30 each

Bike

Jumping jacks

High knees

Up downs

Quad pull

Bike

Inchworm to push up to down dog

Air squats

Push ups

Bike

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Rig Prep :10 – :15 each

Dead hang

Active hang

Scap pull ups