Rope Climbs & AMRAP

Free Seminar

Saturday was our Free Seminar Series “Injury Proof Your CrossFit” by Doctor of Physical Therapy, Michael Tillman. He discussed the following:

* Your body talks to you – are you listening?

* Understanding joints and muscles

* Tightness inhibits strength

* CrossFit for your height

* Outside the box is important

* Form correction (overdoing/underdoing standards)

* What are you doing and why are you doing it?

Afterwards, Michael screened several athletes to give them pointers on mobility and flexibility specific to tightness they are trying to handle.

Dynamic movement prep 
Group warm up 
Skill
rope climbs
For those who are proficient
Max rope climbs in 2 minutes
For Time
Row 1k
2 Attempts
Then Amrap for 12 minutes
10 pull ups
10 steps lunges
10 oh squats 115/75
MAD MoBi 
Pigeon
Hamstring up n over
Press ups
Bully
Corner stretch

 

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