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 OR try doing two rope climbs one after the other. For the regular rope climbs, aim to get to the top in as few pulls as possible.
- 3 max effort sets of rope pull-ups. Scale up to doing these from a seated straddle position.
B. “Nancy” – This is a classic CrossFit workout. Five rounds for time of:
400 m run
15 overhead squats (95/65 lbs or 50% of max OH squat).
Compare to Sept 30 2017, July 25 2015, August 13 2014.