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"Pioneer Valley CrossFit" for Best Health and Fitness Center "Pioneer Valley CrossFit" for Best Fitness Training Center "Ayn Toppin, PVCF" for Best Personal Trainer

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Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. Technique review: the rope climb (10 min)

3. “Ragnarök In/Out” In teams of three, AMRAP 20: Burpees Rope climbs

Two athletes work while one athlete rests. There is no specific rep count per round. Athletes do as many rope climbs as they can safely perform per round and then switch out. Athletes rotate as desired. Score is burpees/rope climbs.

LIII: legless rope climbs, burpees over parallette. LII: burpees and rope climbs as appropriate. LI: five rounds of 8 box burpees, 4 rope climbs, not for time Have fun!

 

 

NEXT SKILL SERIES!

THIS SUNDAY! JANUARY 22nd in NORTHAMPTON AT 9.00 a.m. COACH ARI IS TEACHING RING MUSCLE UPS!

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