CrossFit WOD for Thursday 3-2-2017


Mar 1, 2017

Skill: We’ll spend 10 mins going through pistol progressions and practicing them. Metcon: Rounds should be 90s-2:00. One partner works at a time, one rests, should be 1:1. Full round before switching.


Circle Warm Up


Tissue Work  on 3 spots – 1:00 for each


  1. Candlestick Practice 
  2. Pistol Practice 

METCON- 10 RFT – Partner WOD

  • 10 FR Walking Lunges (95/65)
  • 10 Hollow Rocks
  • 100m Farmer Carry (70/53)

Accessory Work

  • Stretch! Get ready for the Open tomorrow
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Pistol Squat Progressions

Compliments of Al Kavadlo

“Take care of your body, it’s the only place you have to live.”- Jim Rohn