CrossFit 11/18/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility


Work on a rope

Take about 15 or 20 minutes

work on anything in the gym that has a rope. i.e.(Jump Ropes, Rope Climbs, Battle Ropes, pulling a sled with a rope so on so on) it’s up to you…. Happy Roping!!!


Metcon (Time)

7 rounds

10 Wall Balls 20/14

10 box Jumps 24/20

10 burpees