CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
25 mins
Pistol Progressions – move through each station spending 3-6 minutes per station depending on level
1) Very narrow stance air squat
2) Pistol bottom hold position
*Grab onto something sturdy and squat all the way down. At the bottom, stick out one leg and hold it. Switch sides and repeat.
3) Eccentric pistol.
*While holding onto a pole, perform a slow, controlled pistol negative.
Bring the other leg in at the bottom, and stand up on two legs.
4)Pistol to box or band assisted on rig.
5) Practice pistols or work on alternating transitions for speed. Weighted pistols if you are efficient in this movement.
Pistols (3 sets)
Weighted Pistols (3 sets)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
15 Abmat Sit-ups
15 KBS (1.5/1)
100m KB Waiters Carry (1.5/1)(Switch arms at 50m)
