Warm-up-
3 minutes of: 25 foot bear crawl, 5 strict pull-ups, 5 skin-the-cats
Then, Practice rope-climb techniques
Workout-
Five rounds of:
15′ Rope climb, max reps in 3 minutes
Post reps for each round to comments.
Cool-down-
3×15 partner push-up / glute-ham raise.
“Handgun Basics Part 2: Stance, Grip and Firing” with Dave Re, CrossFit Journal preview video [wmv] [mov] and [pdf]
A plea on behalf of pears
Nutty (grain-free) granola recipe
