Friday, February 13, 2015

CrossFit on the Plains – CrossFit

Skill

Rope Climb/Handstand Push-up instruction and practice

Metcon

Handstand Push-ups, Rope Climbs (Time)

10 Handstand Push-ups

1 Rope Climb, 15 ft.

9 Handstand Push-ups

1 Rope climb, 15 ft.

8 Handstand push-ups

1 Rope climb, 15 ft.

7 Handstand push-ups

1 Rope climb, 15 ft.

6 Handstand push-ups

1 Rope climbs, 15 ft.

5 Handstand push-ups

1 Rope climbs, 15 ft.

4 Handstands push-ups

1 Rope climb, 15 ft.

3 Handstand push-ups

1 Rope climb, 15 ft.

2 Handstand push-ups

1 Rope climb, 15 ft.

1 Handstand push-ups

1 Rope climb, 15 ft.

Scale 1

9-8-7-6-5-4-3-2-1 reps (45 total)

1 Rope climb (after each set)

Scale 2

8-7-6-5-4-3-2-1 reps (36 total)

1 rope climb (after each set)

Scale 3

7-6-5-4-3-2–1

1 Rope climb (after each set)