CrossFit Monkey Workout of the Day (WOD) for Friday – Bench Press, Rope Climb, Row & Burpees
Today was fun, since we did rope climbing. I often end up bleeding and bruised, but it is kind of fun to climb like a monkey. I mean, who doesn’t want to be a monkey for a day? 😉
Warmup:
- Roller
- Stretching
- Kipping pull-ups
Mobility:
- Stretching chest and ribcage to help the bench press
Strength Training:
- 5.3.1 Bench Press (see bench press technique videos)
Conditioning:
3 rounds for time of the following:
- 300 m row (see row technique videos)
- 30 burpees
- 3 rope climbs (great video below)