CrossFit Pineville – CrossFit
The smallest act of kindness is worth more than the grandest intention.
Warm-up
15 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 3×10-20
2) Pistol bottom hold position 3×3-5 second hold each leg.
*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. 3×3 each leg.
*While holding onto the rig, perform a slow, controlled pistol negative. Bring the other leg in at the bottom, and stand up on two legs.
4)Lunge to stand then standing box pistol variations.
5) Practice pistols or work on alternating transitions for speed. Weighted pistols if you are efficient in this movement.
Pistols (3 sets each leg)
Weighted Pistols (3×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 C2B
10 Ring Dips
15 Wallballs (20/14)
