Pistols

PG Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

 10 lunges

 5 down dog to push up

 10 MB cleans

 10 Mountain climbers

New Section

Pistols

o If proficient, work on increasing capacity or adding weight

o Progression – feet together, one foot behind on the ground, one foot on top of the other foot, holding onto rig

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP

 3 Squat Cleans (135/93) (185/128)

 15 Push Ups

 6 Squat Cleans

 15 Push Ups

 9 Squat Cleans

 15 Push Ups

o Add 3 reps each round. Score is total reps completed