CrossFit 051519

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

25 Cal Row, Bike, or Ski

20s Wall Sit

8 Push Ups with Shoulder Taps

20′ Duck Walk

20s Banded Ankle Distraction ea. Leg

Gymnastics

15 MIn To Complete the following:

*Focus on having control through the varying pistol progressions rather than speed. If you struggle with a specific progression, repeat the progression until you are able to perform it with control.*

10 Alternating Reverse Lunge

30s Plank Hold

10 Alternating Reverse Lunge with Flat Foot

30s Plank Hold

10 Alternating Reverse Lunge with Rear Foot Off the Floor

60s Rest

8 Alternating Pistols to a Box at 24″

30s Tall SidePlank Hold R Side

8 Alternating Pistols to a Box at 20″

30s Tall SidePlank Hold L Side

8 Alternating Pistols to a Box at 16″

60s Rest

6 Alternating Lateral Heel Tap 16″ Box

30s SL Glute Bridge R

6 Alternating Lateral Heel Tap 20″ Box

30s SL Glute Bridge L

6 Alternating Lateral Heel Tap 24″ Box

60s Rest

4 Alternating Pistols or Pistols with Pate

30s Rest

4 Alternating Pistols or Pistols with Plate

30s Rest

4 Alternating Pistols or Pistols with Plate

30s Rest

*If you complete all of the above, spend remaining time working on Pistols with a 2s pause at the bottom position.

Pistols (3 x 4 Reps )

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Wall Balls (20/14#)

8 Burpees

12 Alternating Pistols

8 HR Push Ups

L1: Wall Ball (14/10#), Highest Pistol Progression

Rx: As Written

Rx+: Wall Balls (30/20#)