Box Brief
CROSSFIT
“Slipknot”
AMRAP 20:
2 Rope Climbs
20/15 Calorie Row
40 AbMat Sit-ups
:: Outdoor & At Home Variation ::
AMRAP 20:
40 Sit-ups
20 Shuttle Runs
10 Dumbbell Rows From Plank Position
WHITEBOARD BRIEF
Your score today will be the total number of rounds + reps completed
Over the 20 minutes of work, you can expect to complete about 4-5 rounds (1 round every 4-5 minutes)
The higher skilled rope climbs are the first priority of the workout
Pace out the sit-ups specifically to allow for great looking rope climbs
Better technique leads to easier reps, so getting to the rope composed is beneficial
Only move quickly on the sit-ups if rope climbs are a strength of yours
With the slower sit-ups after the row, we can afford to move at a good pace here
With a pull-pull combination of rope climbs and rowing, look to drive hard with the legs to avoid excessive arm fatigue
Become an active participant in your health.
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