Monday 8 Nov - 12min AMRAP - 9 Dumbbell Thruster (15/10), 6 Sit Up, 1 Rope Ascent

 
There are progressions before an actual rope climb - I know I don't have to remind you all but CF workouts are scalable - to infinity! Don't miss this one because you think you cant, or worse, don't want to climb a rope!
Posted by CrossFit Darwin at 4:34 PM

4 comments:

  1. CrossFit DarwinNovember 7, 2010 at 6:35 PM

    http://madcrossfit.com/2010/11/07/rest-day-nov-7-its-your-workout/

    Check this link out - words of wisdom from my friends Matt and Donna at MaD CrossFit, Wellington, NZ

    ReplyDelete
  2. AnonymousNovember 8, 2010 at 5:19 PM

    hey hey

    today went a little soething like this:
    warm up
    30 sec
    walking lunges knee to floor
    pull ups
    sit ups
    kettle bell (8/12)
    L-sit
    push ups
    X 3 rounds

    then
    push press 5-5-5
    max was 30 kg

    WOD
    tabata
    shdl (20kg) min (in 8 rounds) 7
    2 min rest
    balastic lunges min (in 8 rounds) 11

    cool down

    Sam cross fit tenacity

    ReplyDelete
  3. CrossFit DarwinNovember 8, 2010 at 8:03 PM

    Yeah Sam!! Straight into it - nice. Did you love it??

    ReplyDelete
  4. AnonymousNovember 9, 2010 at 6:28 AM

    ummm it was good but i miss you!!

    ReplyDelete

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