Blog Search

Body-weight Strength

By: 0

Sammamish CrossFit, Sasquatch CrossFit – Class

Metcon (No Measure)

7 Rounds

Reverse Sled Drag 50m (135/95)

1 Legless Rope Climb + 1 Rope Climb use Legs

SCALING / STRENGTH

1.) 2 -1/2 Way Up Legless Climbs

2.) 9 Inverted Row – Barbell in Rack OR 9 Inverted Row – Barbell in Rack – Feet Elevated

+ PLUS+

9 Power Rack Dips OR 9 Box Dips

Metcon (Time)

200m Run

21 Russian Twist w/KB (55/35)

21 (1) KB Front Rack Single Leg Box Step with Knee Drive

200m Run

15 Russian Twist w/KB (55/35)

15 (1) KB Front Rack Single Leg Box Step with Knee Drive

200m Run

9 Russian Twist w/KB (55/35)

9 (1) KB Front Rack Single Leg Box Step with Knee Drive

200m Run
Only 1 Foot can touch the box at a time. Stay in control on the way down.

Use the same KB for RT and ST Up