“I Tried CrossFit for 30 Days to Improve my 5K. Here’s What Happened”
Skills
Rope Climb footwork / Get-Ups & Lowers
Toes to Bar
Conditioning
AMRAP 18 minutes:
1 Rope Climb
15 Toes to Bars
1 Rope Climb
15 DB Squat Cleans (each rep from floor) (45+/30+)
Scale each Rope Climb to 2 Get-Ups/Lowers
Cool-Down
Foam Roll Quads & Lats