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.