CrossFit – Fri, Mar 24
PBB is this weekend! Saturday and Sunday! Come on out to Pensacola Beach to cheer on Brandy on Saturday. Bekah, Jade, and Bailey on Sunday!!!T-shirts are here! Limited edition 10 year anniversary t-shirts are available for sale right now, get yours while we still have your size!
Warm-up
Gymnastics
Gymnastics (AMRAP – Reps)
3 rounds
3/3 Rope Rows with feet on bench
1-3 Rope Climb
*3/3 = 3 with Left hand on top, 3 with right hand on top
TC: 10 minutes
Score: Reps of Rope Climb
Scaling Options
Beginner
3 x 2-3 Lying rope pulls to standing
Intermediate
3/3 Rope Rows
1 Rope Climb or Half rope climb
Perform
As written
Metcon
Metcon (Time)
10 rounds for time
10 Pistols
10 Push press 95/65 lbs
RX+ Weighted pistols @ 16/12KG KB
TC: 15 minutes
KG: 43/30
Score: Time
Scaling Options
Beginner
7 rounds
10 Pistol onto box
10 Push press @ 45/35lbs
Intermediate
6-10 Assisted pistols
7 Push press @ 95/65
Perform
10 rounds
8 Pistols
10 Burpees
Extra Accessory
Core Stability (Checkmark)
4 rounds not for time
50′ Bear crawl Band resisted/partner
30-45 sec Wall facing HS hold
A. General
2 rounds
Row 250m / Jog 200m
10 Hanging strict knee raises
B. Mobility
Mini band wall slide ( no foam roller necessary)
10 repetition slow and controlled
https://www.youtube.com/watch?v=VUOVGr8cao0
C. Specific (Metcon)
2-3 x 4/4 Pistol drill
Pistol
Beginner: Single leg Squat to a box
Intermediate: Banded pistols, Heel raised pistol
Advanced: Box elevated pistol (higher ROM)