Aumakua Fitness – Cross Training
Rope Skill Work (Checkmark)
For 15 minutes
Perfect your rope climbs
– Practice J Hook
– Practice Floor to stand
– Practice Feet to chest
Rope it Up (Time)
5 Rounds for time:
1 Rope Climb
200m Run
3 Pistols
Rope it in (Time)
5 Rounds for time:
1 Rope Climb
200m Run
30 Air Squats
Scale
1 Scaling Rope Climb
100m Run
15 Air Squats
