AMRAP12 (Lunge/Rope)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #257 (Deadlift) (No Measure)

2 Rounds Of:

20 Russian KB Swings

10 Goblet Sqauts

10 Step Through Lunges (5/Leg)

20 KB Deadlift

Then:

:20 Each

Dragon – Lizard – Rotate – Perfect Stretch – Pigeon

Weightlifting

2: Deadlift (1RM)

20:00 To Find Your Heaviest Deadlift !!!

Metcon

3: AMRAP12 (Lunge/Rope) (AMRAP – Rounds and Reps)

AMRAP12 – Climb the Ladder

8m Double DB Lunge (1 OH & 1 In Front Rack) @ 15/10 + 2 Rope Climbs (Scale To DBL Stand To Ground & Back)

16m Double DB Lunge (1 OH & 1 In Front Rack) @ 15/10 + 3 Rope Climbs

24m Double DB Lunge (1 OH & 1 In Front Rack) @ 15/10 + 4 Rope Climbs

32m Double DB Lunge (1 OH & 1 In Front Rack) @ 15/10 + 5 Rope Climbs

– Continue Climbing As Far As Possible / Score Is Total Reps, –

1 Rope Climb = 1 Rep

Every 2m = 1 Rep

Goal: 5+ Rounds

RX+:

22,5

Legless
Take 5.00 To Practice Rope Climb Technique Before!

Hard Work Pays Off

4: Hard Work #223 (Weakness) (No Measure)

PICK 1:

– 3×10 RDLs

– 4×15 V-Ups

– 4×20 Banded Strict Pull-Ups