workout of the day

Sunday 180624


5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope

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CrossFit WOD 180624 Tips With Rory McKernan
The Legless Rope Climb

This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option
5 rounds for time of:
12 GHD sit-ups
3 rope climbs, 1 legless, 2 with legs

Beginner Option
3 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing

Barbara Shaw of CrossFit Harrisburg