CrossFit – Thu, Oct 19
Warm-up
Gymnastics
Gymnastics (AMRAP – Reps)
1. Pistol Skill practice & Progressions
– Pistol squat to box/Pistol squat ascent
– Pistol Squat heel elevated
– Pistol squat with counter weight
– Pistol squat, band assisted
2. Max pistols in 2 minutes
TC: 15 minutes
Score: reps
Scaling options
Beginner & Intermediate
In the 2 minutes, pick the appropriate progression and perform “max reps” in 2 minutes
Metcon
Metcon (Time)
5 rounds for time
500/400m Row
50′ Odd Object Carry @ mod-heavy
TC: 18 minutes
Score: Time
Scaling Options
Beginner
400/350m Row
50′ Odd Object Carry
Intermediate
As written
Extra Accessory
Accessory (Checkmark)
3 sets
10 Knee tucks, feet on rower
20 Glute bridges
A. General
3 rounds
30s Air squats
30s Hollow body hold
30s Row
B. Mobility
Ankle stretch with band
https://youtu.be/g2iCns6dTnI?si=lQ1OsIW8TOf9DyXk
C. Specific
10/10 Step downs
10/10 Heel elevated glute bridge
10/10 Russian step up (front facing)
10/10 RDL with reach