Molon Labe CrossFit

Dynamic Warm-up

Skill work: Monkey bars, ring crossing, rope climbs, heavy farmers walks, grippers
OR
Grip circuit for RX+ athletes: (no time, they finish each as long as grip holds out)
3 to 4 Rounds of:
-1 Rope ascent @15’
-100’ Farmers walk @70/53 per hand
-(alternate ring crossing and monkey bars)
-1 Monkey bar crossing

5 Rounds for time of:
-50 Double unders
-15 Push-ups
-50 Calorie AirDyne (or 500-meter row)
-15 Kettlebell swings @53/35 (American)

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