Workout of the Day
SKILL Review: Pistols
3 Rounds / 15:00
A1: 2 Wall Walks or Handstand Kick up + 30 hold
A2: 4-8e Pistols or Box Pistols
A3: 1:00e Side Plank or your favorite trunk exercise.
4-6e Pistols on the ground
4-6e Box Pistols
4-6e Lateral step-ups
3-5 Progressive Sets of:
A1: Back Squat 3-5 Reps
A2: Three Point DB Row 10-16e Reps
A3: Bike 1-1:30 @ Recovery pace
Perform an empty bar and two quick progressive sets of the back squat then start the triplet. Move at a steady pace moving some heavy weights and using the bike to keep your heart rate up a bit.
CrossFit Group Class Programming Template (WK5/8)
We took a little break from offering Foundations but now we’re back! Welcome recent grads, Ben, Justin, Tyler and Madison!
Scaling the Pistol
This is a great short overview of a range of Pistol options from which we’ll be pulling today.