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CROSSFIT
“Hand Warmer”
AMRAP 20:
2 Rope Climbs
20 Kettlebell Swings
40 AbMat Sit-ups
:: Alternate Variation ::
AMRAP 20:
10 Dumbbell Plank Rows
20 Single Arm Dumbbell Swings
40 AbMat Sit-ups
WHITEBOARD BRIEF
Expect to complete about 3-5 rounds
The two more challenging movements of the workout will be the ones that involve the upper body: the rope climbs and kettlebell swings
Grip, biceps, lats, and shoulders will take on the most strain from these two movements, while the sit-ups provide a break from holding onto something
Look to make the first two movements as efficient as possible by using the legs before arms and by resting as needed
Make sure you’re ready to go before hopping up for the second climb
Get to 10 reps on the swings before making the call on whether to hold on or not
Use the sit-ups as a chance to reload the upper body for the next round
Become an active participant in your health.
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