MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Bike
-into-
3 sets:
5 Scap Pull Ups
5 Hanging Knee Raises
3 Zombie Climbs (or 10 Ring Rows)
5/4 Calorie ECHO Bike (build-in pace)
2. Workout Prep
Rope Climb Practice
Accessory Work
Rope Climb
Take 15 min to practice Rope Climbs
Advanced athletes can practice legless or L-sit rope climbs