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Masters Workout

19 Apr Posted by in CrossFit Games | Comments

Please come on down and cheer on Greg or do the workout with him after the 10am class while he completes Event 4!

Event 3 – 10:00am

3 rounds for time of:

50-calorie row
15 handstand push-ups
50 double-unders

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. When you finish each round and return to the rower, you must reset the monitor to zero before rowing again.

Every second counts in this workout. Your score will be the time it takes to complete all repetitions. There is no time cap for this workout.

http://media.crossfit.com/awset/MastersQual_hdsdfy23Dfd4G6gc_E3_ipod.mov

Event 4 – 11:00am

For time:

100 pull-ups
100 wall-ball shots, 14/20 lb. to 9/10-foot target

Notes
This workout begins with the athlete standing under the pull-up bar and finishes when the last wall-ball shot hits above the target. Every second counts in this workout. Your score will be the time it takes to complete all repetitions. There is no time cap for this workout.

http://media.crossfit.com/awset/MastersQual_hdsdfy23Dfd4G6gc_E4_ipod.mov

Workout of the Day

WARMUP
Coach led

WOD
3 rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

Zone 3 – 1-2 abmats, scale double under reps
Zone 2 – HSPU on a box, single skips 3:1
Zone 1 – scale as needed

MOBILITY
Stretch out the calves – 2 min per side
5 way shoulder stretch

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