Rope Climbs and Hollow Rocks.... it's a big day, people. Get the work in!
WEDNESDAY Skill Rope Climbing [wmv][mov] • Experienced: Full ascents (other options: ascents for time; legless climbs) • Beginners: Climbing progression with rope rows and foot holds
Conditioning Row 750 Meters Then 5 Rounds Of: • 10 Pull-ups • 10 Hollow Rocks (rock back & forth = 1 rep) [wmv][mov]
Hollow Rocks Abs, quads, glutes, and shoulders all tight and active. Without bending at waist, the "rock" maintains core stabilization through the midline. Performing these correctly means these should not be easy.
Amplify T-shirts! The 2012 CrossFit Amplify t-shirts will be in for the New Year! The deadline is TODAY-- to guarantee you get one, pre-order at the gym or send men's/women's size preferences to crossfitamplify@gmail.com. $20 a shirt. Guaranteed PR's.
