Warm-up:
4 rounds
1:00 Calorie Row
1:00 Rest
Tech:
Rope Climbs; don't forget to wear longer socks to prevent ankle/lower shin rope burn, and practice one of the following two methods; Wrap & Pinch (from Functional Hand Strength) or Cinch & Pinch (from CrossFit Old Town).
Wrap & Pinch
The rope goes between your legs, out around your lower calf and back between the insteps of your shoes. Clamp your feet together to act like a brake and you should be able to support yourself in this position without using your hands and arms.
You now 'inchworm' up the rope using the "brake and squat" technique. Climb up the rope by bending your legs, loosening the brake between your feet. Then once you straighten your legs, pull yourself up the rope about a foot or two and repeat until you reach the top.
Cinch & Pinch
Workout:
Rounds in 20:00
15 Box Jumps (men 24" / women 20")
3 Rope Climbs
30 Walking Lunges
15 Push-ups
20 GHD Sit-ups
