CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Pistols (1-1-1-1)

Skill Work.

Spend 15 minutes practicing pistols and pistol progressions.

Progressions:

Butt to Box (30/24/20/16)

Wall

Band assisted

Use feet up on plates as needed to adjust for ankle mobility.

Athletes may also stand on top of a box to adjust for lack of mobility.

Athletes should master a perfect pistol with a static hold in the bottom before attempting to bounce out of the bottom position.

Use clenched fists for any bottom position to drive tension into the body for a steadier drive and return to standing.

Metcon (3 Rounds for reps)

4 Min AMRAP

27 Calorie Row

27 Burpees

27 Pullups

Rest 4 Mins

4 Min AMRAP

21 Calorie Row

21 Burpees

21 Toes To Bar

Rest 4 Mins

4 Min AMRAP

15 Calorie Row

15 Burpees

15 Pullups
The goal is to get back to the rower on the AMRAPS

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