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WORKOUTS

13/01/2018

By Colin | In Blog / Workouts | on January 12, 2018

A. Rope climb / pegboard practice:

  • 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb.
  • 3 max effort sets of single-arm ring rows. Try to keep your body square, i.e. don’t let your free arm side drop towards the ground.

B. From crossfit.com on Oct 4 2017:

12 minute AMRAP of:

10 calorie bike (sub rower)

15 push-ups (optional scaled up version for more advanced athletes – 7 HSPU)

20 pistols, alternating legs.

Compare to Oct 17 2017.

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