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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 5th October 2017

Today's Training

Gymnastics Skills - Rope Climbs

Coaching will be focussed on rope climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.


If you are competent with rope climbs work through the 60 second Rope Climb Test:

Max 15' Rope Climbs in 60 seconds


then 3 sets of:

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular).


4 rounds

3 minute AMRAP:

5 Sprawls (1 Sprawl = 1 Press Up + Plank walk over kettlebell)

10 KB Swings 32/24kg

Rest 1 minute between rounds

Continue each round where you finished the last.


Free Taster Session @ 8pm

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