Cross Training – Tue, Aug 15

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

Put your hands upon my rings when I dip you dip we dip (Time)

10 Rounds for Time:


1 Burpee

2 Rings Dips

3 Pull Ups


1 Rope Climb

2 Ring Dips

3 Pull Ups


1 Burpee

2 Banded Ring Dips

3 Ring Rows

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