Our Getting Started page is the perfect resource to pass along to friends and family that want to learn more about CrossFit 317. There they can schedule a free intro session where they can try out a CrossFit workout, meet some of our awesome coaching staff, and discuss their fitness goals.
1) Rope climbs: Accumulate volume. Full recovery between sets 1-2:00.
-Adv: 10/8 legless
-Int: 10/8 w/ legs
-Beginner: Technique + 3 half climbs, or pull to stand
2) Handstand push-ups: 4 x 6. Rest 60s.
-Adv/Int: Strict or deficit, Kipping, Abmat kipping
-Beginner: Seated DB shoulder press, neutral grip: 4 x 6. Rest 60s.
3a) Supinated grip BB rows: 3 x 10. Rest 30s.
3a) Trap 3 shrugs: 3 x 10-10-10. Rest 30s.
4) Hollow hold: Reverse Tabata: 8 x 10s Work/20s Rest.
Single arm overhead KB carry x max distance in 5:00 (53/35)
-Favor your weaker arm.