Main Site - AMRAP 12min 1 rope climb + 15 push-ups Workout
WARM UP
Mobility
- PT Band: Elbow
- Band: Pec & Neck
- Band: Lats
Dynamic Warm Up
- Row 5-10 min
Burgener Warm Up
Skill Transfer Drills
WOD
AMRAP 12 MIN:
- 1 Rope Ascent
- 15 Pushups
7 rounds +1 rope climb and 13 push-ups.
Notes: I'm definitely not disappointed with my effort, although I could've pushed harder at the end to finish out the 8th set. My rope technique sucks and I need to work on it.
What Improved: The push-ups were super hard since my arms felt like logs from my lack of rope climbing technique, but my shoulder felt great!!!
What to Work On: Rope technique. Granted, this was probably only my 5th or 6th time climbing the rope since I've been doing crossfit, but I was pulling myself up the rope instead of using my legs, which made the push ups 100 times harder than they needed to be.
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