Wednesday July 30th, 2014

*Separate groups today, but similar conditioning pieces.

Fitness: 

A.
3 sets of:
A1. Russian Step-ups 6-8 reps per leg
Rest 60 seconds
A2. DB Row x 6-8 reps each arm @ 2020
Rest 60 seconds


B.
5 rounds for time
Run 400m
8 strict pull-ups.   Use ring rows if you do not have strict pull-ups.

Performance

A. Deep practice skill work of choice.  Muscle-up practice, double under, toes to bar, stringing quality wall balls, light CJ tech work.  The goal here is to practice a movement while 

B. CrossFit Masters workout "Run/Rope"

5 rounds for time
Run 400m
2 legless rope climbs

16 minute time cap.

C. Arms.  Do any arm exercises you would like. Get your pump on.  hammer curls super set with band press downs is a favorite.


Notes:
- use legs on way down if needed
- if you struggle with legless do regular rope climbs

-stagger start.
- go to http://games.crossfit.com/leaderboard and masters 40-44 to see the results.